### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and stability with minimal equipment. You will need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it easily adaptable for any fitness level—simply modify the weight as necessary.
If you find this class enjoyable, don’t miss out on the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Breakdown
The class kicks off with a guided warm-up centered on mobility and dynamic moves to prime your body for the workout. Following that, we transition into two distinct strength circuits.
#### Circuit Format:
– **Circuit 1**: Four exercises, each done for 45 seconds with 10 seconds for rest/transition. You’ll complete a total of four sets (two on the right side, two on the left).
– **Circuit 2**: Five exercises, performed for 45 seconds each with 10 seconds of rest/transition. You’ll complete three sets altogether.
Between the circuits, you’ll enjoy a one-minute recovery phase. Feel free to pause the video and take additional time if you need it. Always tune in to your body and adjust or cease as required.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### Workout Summary
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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**: 41:04
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### Closing Thoughts
I hope you relish this lower body strength class! If you’re interested in additional lower body workouts, you’ll find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole