### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and stability with minimal gear. All you require is one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class is low-impact (free from jumping) and simple to adjust—just select a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline
We’ll kick off with a guided warm-up aimed at enhancing mobility and dynamic movements that prime your body for the workout. The core part of the class includes two circuits, each featuring a set of exercises executed for 45 seconds, followed by 10 seconds of rest or transition. After finishing each circuit, you’ll enjoy a brief recovery period before repeating the routine.
Here’s how the workout is organized:
– **Circuit 1:** Four exercises, executed twice on the right side and twice on the left (four total sets).
– **Circuit 2:** Five exercises, repeated for three sets.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take additional time if required. Always heed your body’s signals and modify or stop as needed. The class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Summary
– **Warm-Up & Mobility (01:44)**
A sequence of movements to enhance mobility and gradually warm up your muscles.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel lifted)
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 with Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided session designed to help your muscles recover and enhance flexibility.
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole