### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to enhance strength and flexibility using limited equipment. You just need a single heavy weight (a dumbbell or kettlebell would be ideal) and an optional resistance band loop. The workout is low-impact and devoid of jumping, allowing for easy modifications for all fitness levels—just tailor the weight to fit your requirements. As usual, the class includes a guided warm-up and cool-down to guarantee a safe and effective workout.
If you liked this class, make sure to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Next, we dive into the main workout, featuring two circuits. Here’s how it operates:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, take a **30-second** break before repeating.
You’ll complete **four sets of Circuit 1** (two sets on the right side, two on the left) and **three sets of Circuit 2**. Between the two circuits, there’s a **one-minute recovery period**. Feel free to pause the video and rest more if you need—always listen to your body and adjust as necessary.
The class concludes with a guided cool-down and stretch to aid in recovery and relaxation.
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### Workout Details:
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### 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 or 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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### Concluding Remarks:
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole