### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This lower body strength circuit workout is crafted to enhance strength and stability with minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The session lasts for 45 minutes and features a guided warm-up and cool-down. It’s low-impact without any jumping, making it easily adjustable by simply opting for a lighter weight. This workout caters to all fitness levels!
If this class resonates with you, don’t miss out on the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Items for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready and generate warmth. Following that, we dive into two circuit workouts:
1. **Circuit 1:** Consists of four exercises
2. **Circuit 2:** Contains five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll have a **30-second** break before repeating the circuit. Here’s how it’s laid out:
– **Circuit 1:** Four sets in total (two on the right side and two on the left side)
– **Circuit 2:** Three sets in total
Between the two circuits, you’ll have **one minute to recuperate**, but feel free to pause the video for extra time if necessary. Always pay attention to your body and make modifications or stop as needed. The class concludes with a guided cool-down and stretch session to assist in your recovery.
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### Workout Highlight
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band loop situated 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 to Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Concluding Thoughts
I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole