### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The workout is low-impact with no jumping included, allowing for easy modifications—just choose a lighter weight if preferred. It’s an adaptable workout suitable for participants of all levels!
If you find this class enjoyable, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
This class kicks off with a guided warm-up aimed at improving mobility and dynamic movements to ready your body and generate warmth. Following this, we proceed into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll enjoy **one minute of recovery time**. Feel free to pause the video and take extra rest if necessary. Always heed your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch aimed at aiding your body in recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned 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 + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### Final Notes
I hope you take pleasure in this lower body strength class! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole