**Lower Body Strength Circuits Class: A 45-Minute Workout**
This lower body strength circuit class is crafted to focus on your legs and glutes using just one heavy weight (either a dumbbell or a kettlebell will suffice) along with an optional resistance band loop. The session lasts for 45 minutes and features a guided warm-up and cool-down. There’s no jumping included, making it easy to adjust—simply opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to look for the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up emphasizing mobility, featuring dynamic movements to prepare your body. Following this, we’ll transition into the primary workout, consisting of two circuits.
– **Circuit 1**: You’ll do four exercises.
– **Circuit 2**: You’ll perform five exercises.
Each exercise lasts for 45 seconds, with 10 seconds of rest or transition time in between. After finishing all the exercises in a circuit, you’ll have a 30-second rest period before repeating the circuit.
– **Circuit 1**: You’ll complete four sets (two sets on the right side and two sets on the left side).
– **Circuit 2**: You’ll complete three sets.
Between the circuits, you’ll get a one-minute recovery break. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adapt or stop as required.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole