### Lower Body Strength Circuits Class: A Complete Body Burn in 45 Minutes
This 45-minute lower body strength circuit session is crafted to push your muscles and enhance strength, while remaining adaptable and easy to modify. You will need a single heavy weight (either a dumbbell or kettlebell is perfect) and a resistance band loop is optional. The class offers a guided warm-up and cool-down, with no jumping, making it appropriate for every fitness level. If you’re seeking a workout that is both effective and flexible, this is it!
For those who appreciate this workout, an upper body variant will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Layout:
We commence with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the upcoming workout. The main segment of the class is divided into two circuits, each specifically designed to effectively target your lower body.
#### **Circuit Overview:**
– **Circuit 1:** Four exercises, performed for 45 seconds each with 10 seconds of rest/transition. You’ll complete four sets total—two on the right side and two on the left.
– **Circuit 2:** Five exercises, performed likewise for 45 seconds each with 10 seconds of rest/transition time. This circuit is executed three times.
Between the two circuits, there will be a one-minute recovery. 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 concludes with a guided cool-down and stretch to assist your body in recovery and relaxation.
—
### Workout Overview:
– **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 with Push-Offs x4
2. Back Lunge Knee Drive to Squat
3. Curtsy Lunge Knee Drive to Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
—
### Final Thoughts:
I hope you find this lower body strength class enjoyable! It’s an excellent way to build strength and endurance while maintaining a low-impact approach. If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole