### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuits session is intended to enhance strength and stability with minimal equipment. All you require is a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it straightforward to adapt for any fitness level. Simply modify the weight as needed, and you’re all set!
If you liked this workout, 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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### Class Summary: Lower Body Strength Circuits
#### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Layout:
The class starts with a guided warm-up concentrating on mobility and dynamic actions to get your body ready for the workout. Following this, we jump into two circuits:
1. **Circuit 1** has four exercises.
2. **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each movement. After finishing a complete circuit, you will rest for **30 seconds** before going through it again.
– **Circuit 1:** Done four times (twice on each side).
– **Circuit 2:** Done three times.
You will have a **1-minute recovery** between the circuits, though you can pause the video and take additional time if necessary. Always pay attention to your body and alter or stop as you see fit. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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
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This lower body strength class is ideal for enhancing strength, stability, and endurance. If you’re interested in additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole