### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class is ideal for enhancing strength and stability. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is gentle on the joints, with no jumping involved, and features a guided warm-up and cool-down. It’s simple to modify—just choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to check out the upper body edition, which will be launched 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 Structure
The class kicks off with a guided warm-up focusing on mobility and dynamic movements to get your body ready and warmed up. Following that, we transition into two circuits of exercises aimed at your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. 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 time. Finish with three sets total.
Between the two circuits, you’ll have a 1-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Begin with a collection of mobility exercises and dynamic movements to prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching routine to relieve tension and encourage recovery.
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### Additional Notes
This class is crafted to challenge your lower body while remaining accessible to every fitness level. Take breaks whenever you need to, and feel free to modify exercises to match your abilities.
If you’re searching for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole