### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is tailored to assist you in developing strength and stability with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell) and a resistance band loop, which is optional. The session is low-impact and avoids jumping, making it easy to modify—just adjust the weight according to your fitness level. It’s an excellent workout accessible to all!
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Outline: Lower Body Strength Circuits
#### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
The class kicks off with a warm-up that enhances mobility and gradually increases heart rate through dynamic movements. Following that, we jump into two circuit sessions:
1. **Circuit 1**: Comprises four exercises
2. **Circuit 2**: Comprises five exercises
Every exercise lasts for 45 seconds, paired with 10 seconds of rest or transition time. Once all exercises in a circuit are completed, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
Between the two circuits, there’s a one-minute rest period. You may pause the video and take longer breaks if necessary. Always be attentive to your body and adjust or stop when needed. The class wraps up with a guided cool-down and stretch to assist with recovery.
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### Workout Details
Here’s a thorough breakdown of the session:
– **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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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### Concluding Remarks
I hope you relish this lower body strength circuits class! It’s an enjoyable, effective method to enhance strength and stability while maintaining a low-impact approach. For additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole