### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Skill Level
This 45-minute lower body strength circuit class aims to enhance your strength and mobility using minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout features low-impact movements without jumping, ensuring it’s easy to adjust—just choose a lighter weight if necessary. It’s an excellent choice for anyone aiming to fortify their lower body!
If this class resonates with you, don’t forget to explore the upper body version, which will debut this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and elevate your temperature. Following that, we progress into two separate circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest or transition**. After completing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Conducted four times (twice on the right, twice on the left)
– **Circuit 2:** Conducted three times
Between the two circuits, you’ll have **one minute for recovery**. Feel free to pause the video and take extra rest if you require. Always pay attention to your body, and don’t hesitate to modify or stop when necessary.
The class concludes with a guided cool-down and stretching routine to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll commence with a series of movements aimed at loosening your joints and activating your muscles.
**Circuit Workout (08:49)**
– **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 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)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Additional Notes
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole