### Lower Body Strength Circuits Class: A Total Body Burn in 45 Minutes
This 45-minute class focusing on lower body strength circuits aims to elevate your lower body strength using minimal equipment. Just grab a single heavy weight (a dumbbell or kettlebell will do) along with an optional resistance band loop. The session is low-impact, avoiding any jumping, which makes it accessible for all fitness levels. Modifications are straightforward—feel free to select a lighter weight if you prefer. As usual, the class features a guided warm-up and cool-down for a safe and productive workout.
If you like this class, be sure to check out the upper body version, launching 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 class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the session. Following this, we proceed into two distinct circuits, each crafted to effectively engage your lower body muscles.
#### **Circuit Breakdown:**
– **Circuit 1:** Featuring four exercises, executed for 45 seconds each, with 10 seconds of rest/transition time between movements. You will perform four sets of this circuit—two on the right and two on the left.
– **Circuit 2:** Comprising five exercises, also performed for 45 seconds each with a 10-second rest/transition time. This circuit will be completed three times.
You’ll enjoy a one-minute recovery in between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch, assisting your body in recovery and relaxation.
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### Workout Breakdown:
– **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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This class is excellent for enhancing strength, boosting mobility, and effectively challenging your lower body in a safe manner. If you seek additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole