**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute class focusing on lower body strength is tailored to enhance stability and strength using a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, does not include any jumping, and can easily be modified by opting for a lighter weight. It’s a wonderful choice for everyone, regardless of fitness level!
If this class resonates with you, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary
We’ll begin with a guided warm-up, emphasizing mobility with dynamic movements to prime your body for the workout. Next, we’ll proceed into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating that circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You will have a **one-minute recovery** between the two circuits. Feel free to stop the video and take more rest as required. Always pay attention to your body and adapt or pause as needed.
The class wraps up with a guided cool-down and stretch to assist in recovery.
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### Workout Details
**Warm-Up & Mobility**: 01:44
– A combination of mobility exercises and dynamic movements to prepare your body.
**Circuit Workout**: 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (with one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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This lower body strength class provides an excellent opportunity to challenge yourself and enhance your strength. If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you an enjoyable class!
xo, Nicole