### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping involved), and can easily be adapted by simply changing the weight. It’s a workout that caters to all fitness levels!
If you like this class, don’t forget to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The session kicks off with a guided warm-up centered on mobility and dynamic motions to prepare your body and generate warmth. Next, we transition into two distinct circuits that focus on the lower body.
#### Circuit Information:
– **Circuit 1:** Comprises four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. You’ll engage in four sets (two on the right side, two on the left side), with a 30-second rest in between sets.
– **Circuit 2:** Consists of five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets, with a 30-second rest in between.
Between the circuits, there will be a one-minute recovery time. Feel free to pause the video and take extra rest as necessary—always heed your body’s needs and modify or stop whenever required.
The class wraps up with a guided cool-down and stretching routine to aid your recovery and relaxation.
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### Workout Outline:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### Closing Remarks:
I hope this lower body strength class brings you joy! If you’re in search of additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole