### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body using minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout is low-impact with no jumps, making it easily adjustable by simply opting for a lighter weight. It’s a flexible and accessible workout suitable for all!
If you appreciate this class, be sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Need
**Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. Following this, we move into two primary circuits aimed at your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition in between movements. After finishing all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll perform four sets in total of Circuit 1 (two sets on the right side, two sets on the left).
– **Circuit 2:** Five exercises done in the same 45-seconds-on, 10-seconds-off manner. You’ll complete three sets for this circuit.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid in your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements designed to boost mobility and ready your body for the upcoming workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a series of stretches aimed at helping your muscles recover and enhancing flexibility.
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### Final Thoughts
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can locate them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and take care!
xo,
Nicole