### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit workout aims to test and enhance your lower body using just a minimal amount of equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up, two sets of exercises, and a cool-down to finish. There’s no jumping involved, making it easy on the joints, and modifications can be made by opting for a lighter weight. This workout is suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, coming soon on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up aimed at improving mobility and incorporating dynamic movements to ready your body for the workout. After that, we dive into two sets of exercises. Here’s how it’s organized:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise runs for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuit sets, there’s a **1-minute recovery break**. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or cease activity as required.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### Circuit 1 (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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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### Additional Information
This lower body strength class is crafted to be effective, user-friendly, and enjoyable. Feel free to take breaks as needed and tweak the intensity to match your fitness level. If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole