### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact and involves no jumping, making it easily adjustable—simply choose a lighter weight if necessary. It’s a workout suitable for all!
As always, the session features a guided warm-up to prepare you and a cool-down to aid in your recovery. If you find this class enjoyable, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary
We’ll begin with a guided warm-up designed to enhance mobility and incorporate dynamic movements to raise your body temperature and get you ready for the workout. After that, we’ll engage in two strength circuits focused on your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** has five exercises.
Each exercise will be executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will take a **30-second** break before repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be performed three times.
There will be a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional rest as needed. Always pay attention to your body and make modifications or stop as required.
We will conclude the class with a guided cool-down and stretch to help your muscles recover.
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### Workout Details
Here’s a comprehensive breakdown of the class:
**01:44 Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prepare your body for the workout.
**08:49 Circuit Workout**
**Circuit 1** (Resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool-Down & Stretch**
A guided cool-down to stretch and ease your muscles after the workout.
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### Prepared to Strengthen Your Lower Body?
I hope you find enjoyment in this lower body strength class! It’s an excellent way to enhance strength and stability while keeping things straightforward and efficient. If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy sweating!
xo, Nicole