### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class is crafted to challenge and bolster your lower body with minimal gear. Just a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop will suffice. The class is low-impact, avoiding jumps, allowing for easy modifications based on your fitness level—simply choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to guarantee a safe and effective experience. This class is tailored for everyone!
If you find this lower body workout enjoyable, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we embark on two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before cycling through the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the circuits, there’s a **1-minute recovery period**. You’re welcome to pause the video and take extra rest if necessary. Always heed your body’s signals, and adjust or cease as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
A dynamic warm-up aimed at enhancing mobility and generating heat in your muscles.
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1** (Resistance band loop 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 Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
A guided cool-down to stretch and unwind your muscles post-workout.
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### Final Notes
I hope you relish this lower body strength class! If you’re on the hunt for more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole