### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength training session is crafted to enhance strength and stability with minimal equipment required. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Moreover, there’s no jumping involved, and it’s simple to modify—just opt for a lighter weight if you wish. It’s an excellent workout for anyone!
If you appreciate this class, don’t forget 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’ll 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 aimed at enhancing mobility and dynamic movements to ready your body and generate heat. After that, we transition into two separate circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are finished, you’ll rest for 30 seconds before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll get a one-minute recovery period. Feel free to pause the video and take your time if necessary. Always pay attention to your body and modify or stop when needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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### Final Thoughts
I trust you will enjoy this lower body strength class! If you’re seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole