### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class aims to enhance strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact without any jumping, allowing for easy modifications simply by adjusting the weight. It’s a flexible workout ideal for everyone!
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The session kicks off with a guided warm-up focused on mobility and dynamic movements to prep your body and increase warmth. After that, we progress into two unique circuits aimed at engaging your lower body.
#### Circuit Breakdown:
– **Circuit 1:**
– Four exercises
– Perform each for 45 seconds, with a 10-second rest/transition
– Complete four sets (two on the right side, two on the left side)
– **Circuit 2:**
– Five exercises
– Perform each for 45 seconds, followed by 10 seconds of rest/transition
– Complete three sets
Between the circuits, you’ll have a one-minute recovery period. Feel free to pause the video and take more rest if necessary. Always pay attention to your body and modify or stop as needed. The class concludes with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with optional 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 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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### Final Notes:
I hope you find this lower body strength class enjoyable! If you’re in search of more lower body routines, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole