### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to aid you in developing strength and stability with minimal equipment required. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is perfect) and optionally, a resistance band loop. The class features low-impact exercises with no jumping, and it’s simple to adjust—just choose a lighter weight if preferred. It’s an excellent workout suitable for all fitness abilities!
If you like this session, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
—
### Class Overview
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the upcoming workout. After that, we will engage in two circuits, both focusing on lower body strength and stability.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish four total sets (two on the right side, two on the left).
– **Circuit 2:** Five exercises, carried out for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three total sets.
Between these two circuits, enjoy a one-minute recovery break. Feel free to pause the video and take additional rest as needed. Always heed your body’s signals and modify or take a break when necessary.
The session wraps up with a guided cool-down and stretch to assist your muscles in recovering and relaxing.
—
### Workout Summary
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (using resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
#### 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
—
### Closing Thoughts
I hope you find enjoyment in this lower body strength class! It’s a fantastic method to enhance strength, boost mobility, and push your limits. For more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole