### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute circuit class for lower body strength aims to enhance your stability and strength with minimal gear. You only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The class is gentle on the joints, containing no jumps, allowing for easy modifications—simply switch to a lighter weight if required. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session starts with a guided warm-up aimed at mobility and dynamic movements to get your body ready and warm. Following that, we jump into two strength circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest or transition time. You’ll do four sets (two for the right side and two for the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with a 10-second rest/transition period. You’ll finish with three sets.
Between the two circuits, you’ll have a one-minute recovery period. You can always pause the video and take additional time if you need. Remember to listen to your body—adapt or stop whenever necessary.
The class concludes with a guided cool-down and stretch session to assist you in recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A combination of mobility drills and dynamic movements to ready your body for the workout.
**Circuit 1 (08:49)**
– Band around thighs (optional):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
– A guided stretching routine to help your body recuperate and unwind post-workout.
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### Final Notes
I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole