### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability with minimal equipment needed. Just grab a single heavy weight (a dumbbell or kettlebell works wonderfully) and optionally a resistance band loop. The class features a guided warm-up and cool-down, and it is low-impact with no jumping, making it easy for adjustments based on your fitness level. Just modify the weight as needed, and you’re set. This workout is ideal for all participants!
If you appreciate this lower body class, don’t forget to explore the upper body version, which is set to release on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Essentials for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Overview of Class
The class begins with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. Following that, we move into two distinct circuits, each crafted to effectively engage your lower body muscles.
#### Structure of Circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
For every exercise, you’ll engage for **45 seconds**, followed by **10 seconds for rest/transition**. Once you finish all exercises in a circuit, take a **30-second break** before starting the circuit again.
– **Circuit 1:** Executed in **four sets** (twice on the right side, twice on the left side).
– **Circuit 2:** Executed in **three sets**.
Between the two circuits, you’ll have a **one-minute recovery**. Feel free to pause the video and extend your rest if necessary. Always pay attention to your body and adjust or pause as needed.
The class concludes with a guided cool-down and stretch to aid in your recovery and relaxation.
—
### Breakdown of Workout
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
—
### Extra Information
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can view all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole