### Lower Body Strength Circuits Class: A 45-Minute Complete Workout
This 45-minute class focusing on lower body strength circuits is tailored to assist you in enhancing strength and mobility with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session is low-impact with no jumping, allowing for easy modifications by simply changing the weight. It is an excellent workout suitable for all fitness levels!
If you like this class, 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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### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure:
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we will jump into two circuits packed with strength-focused exercises. Here’s how it goes:
1. **Circuit 1**: Four exercises, each done for 45 seconds with 10 seconds of rest/transition time. You’ll do four sets of this circuit (two on the right side, two on the left side).
2. **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop whenever needed.
We will conclude the class with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed around thighs):
1. Hip Bridge (with 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, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **41:04** – Cool-Down & Stretch
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### Final Thoughts:
I hope this lower body strength class brings you joy! If you’re in search of additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole