### 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 utilizing minimal gear. All you require is one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class is low-impact (no jumps necessary), easily adjustable, and suitable for all fitness levels. As always, the session includes a guided warm-up and cool-down to guarantee a safe and productive workout experience.
If you find this class enjoyable, don’t forget to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we proceed into two unique circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll enjoy a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra time if necessary. Always listen to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at improving mobility and generating warmth in preparation for the circuits.
**Circuit Workout (08:49)**
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
A guided cool-down designed to stretch and unwind your muscles following the workout.
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### Concluding Thoughts
I hope you enjoy this lower body strength class! It’s a fantastic method to build strength, enhance mobility, and push your limits. If you’re in search of more lower body workouts, you can find them all collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—see you in the next class!
xo,
Nicole