### 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 stability with minimal equipment. Just a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop are required. The session features a guided warm-up and cool-down, and it’s low-impact with no jumping, allowing easy modifications for all fitness levels. Simply adjust the weight according to your needs.
If you appreciate this class, don’t forget to explore the upper body version, 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 (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll start with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Next, we’ll move into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition. After completing all exercises in a circuit, you’ll have a 30-second break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
You’ll receive a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body, make adjustments as necessary, and rest if something feels off.
We’ll conclude the class with a guided cool-down and stretch to support your body’s recovery.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up designed to loosen your muscles and prepare your body for the workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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)**
A guided cool-down to aid in muscle recovery and enhance flexibility.
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### Final Notes
I hope you find joy in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole