### Lower Body Strength Circuits Class: A Full-Body Burn in 45 Minutes
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, avoiding any jumping, and provides simple modifications—just opt for a lighter weight if necessary. It’s an excellent workout for every fitness level!
As always, the class features a guided warm-up and cool-down to make certain you’re moving safely and effectively. If you like this session, don’t forget to check out the upper body version available on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class commences with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we plunge into two circuits focused on your lower body:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all the exercises in a circuit, you will have a **30-second** rest before cycling through the circuit again. Here’s the outline:
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll receive a **1-minute recovery** between the circuits. Feel free to pause the video and take more time if you find it necessary—always tune into your body and adjust or stop as required. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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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 a terrific way to bolster your lower body while enhancing mobility and stability. If you’re seeking additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole