### Lower Body Strength Circuits Class: A 45-Minute Workout for All Skill Levels
This 45-minute lower body strength circuits class is crafted to enhance strength and stability while using minimal gear. You will only require a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class is low-impact, without any jumps, and easily adjustable—just choose a lighter weight if necessary. It’s an excellent session suitable for all fitness levels!
If you appreciate this class, don’t forget to explore 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 starts with a guided warm-up centered on mobility and dynamic movements to prepare your body and generate heat. Following this, we immerse ourselves into two distinctive circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After you finish all exercises in a circuit, take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
You’ll receive a **1-minute recovery** in between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body, modify exercises as necessary, and cease if something doesn’t feel right.
The class concludes with a guided cool-down and stretch to aid in your body’s recovery.
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### Workout Breakdown
Here’s a brief breakdown of the class:
– **01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prepare your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool Down & Stretch**
A guided cool-down to assist your muscles in recovering and enhancing flexibility.
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### Final Thoughts
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole