### Lower Body Strength Circuits Class: A Comprehensive Burn in 45 Minutes
This 45-minute lower body strength circuits session aims to enhance 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 session is low-impact with no jumping, making it easily adjustable—simply choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, don’t miss the upper body variation, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed for Class:
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Outline:
We’ll start with a guided warm-up focusing on mobility and dynamic movements to prepare your body. After that, we’ll jump into two distinct circuits aimed at your lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll perform four rounds of this circuit, alternating sides (twice on the right, twice on the left).
– **Circuit 2:** Five exercises carried out in the same 45-seconds-on, 10-seconds-off format. This circuit will consist of three sets.
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and take additional time if needed—always pay attention to your body and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Summary:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Additional Remarks:
I hope you find enjoyment in this lower body strength class! Always remember to take breaks as needed and tailor the workout to fit your fitness level. If you’re in search of more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout!
xo, Nicole