### Lower Body Strength Circuits Class: A Complete 45-Minute Workout
This 45-minute circuit class focused on lower body strength aims to enhance both strength and mobility with minimal gear required. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, with no jumps involved, allowing easy modifications for every fitness level—just tailor the weight to fit your preferences. This session is excellent for anyone wanting to boost their lower body strength!
If you like this class, don’t miss the upper body version launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Breakdown
We will kick off with a guided warm-up centering on mobility and dynamic movements to prepare your body. After that, we will transition into two distinct circuits:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise is conducted for 45 seconds, with 10 seconds allotted for rest or transition. Once all exercises in a circuit are completed, you’ll have a 30-second rest before you repeat the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
You will also have a one-minute recovery break in between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body—modify or cease when needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Details
– **01:44 – Warm-Up & Mobility:**
A combination of mobility exercises and dynamic movements to prime your body for the workout.
– **08:49 – Circuit Workout:**
**Circuit 1 (with resistance band positioned around thighs):**
– Hip Bridge (one heel elevated).
– Modified Side Plank with Top Knee Abductions.
– Squat Pulse x2, Tap.
– Single-Leg Deadlift (staggered, hovering).
**Circuit 2:**
– Sumo Squat with Push-Offs x4.
– Back Lunge to Knee Drive, Squat.
– Curtsy Lunge to Knee Drive, Squat.
– Squat Clean x2, Get Up.
– (Bodyweight) Bear Plank Knee Taps.
– **41:04 – Cool Down & Stretch:**
A guided cool-down session to relax your muscles and enhance flexibility post-workout.
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### Ready to Strengthen Your Lower Body?
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole