### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class aims to enhance strength and stability utilizing minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class is low-impact—no jumping involved—and can easily be adjusted by modifying the weight. It’s an excellent workout for every fitness level!
If you find this class enjoyable, be sure to explore the upper body version, which will be made available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
—
### Class Overview:
The class kicks off with a warm-up that guides you through mobility and dynamic movements to prepare your body for the workout. Following that, we dive into two strength circuits, each concentrating on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, with **10 seconds of rest/transition time** afterward. Once all exercises in a circuit are finished, you’ll take a **30 seconds** break before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll enjoy a **1-minute recovery** in between the two circuits, but don’t hesitate to pause the video and take extra rest if you require it. Always pay attention to your body, modify as needed, and stop if anything feels off.
The class concludes with a guided cool-down and stretch to aid your body in recovery.
—
### Workout Breakdown:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
—
### Final Notes:
I hope you find enjoyment in this lower body strength class! If you seek more workouts like this, you can browse all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole