### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All that is required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The class is low-impact, avoiding any jumping, and can be easily modified by adjusting the weight. Regardless of whether you’re a novice or more experienced, this workout caters to all!
If you find this class enjoyable, don’t forget to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What’s Required
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate heat. Following that, we move into the primary workout, which includes two circuits.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition period between movements. You will perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises carried out for 45 seconds each, also with a 10-second rest/transition interval. This circuit will be repeated three times.
You’ll have a 30-second rest between each round of a circuit, and a whole minute to recover between Circuit 1 and Circuit 2. Feel free to pause the video and take additional rest if necessary—always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretching session to aid in recovery and relaxation.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A combination of mobility work and dynamic movements to prep your body for the session.
– **Circuit 1 (08:49)**
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or elevated)
*Optional: Incorporate a resistance band loop around your thighs for an extra challenge.*
– **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)**
A guided series to promote recovery and enhance flexibility.
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### Final Remarks
I hope you find this lower body strength class enjoyable! It’s a fantastic way to push your limits while emphasizing form and control. Should you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—looking forward to seeing you in the next class!
xo,
Nicole