### Lower Body Strength Circuits Class: A 45-Minute Session Suitable for Everyone
Want to enhance your lower body strength? This 45-minute circuit class is ideal for you! All you require is one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout is low-impact (no jumping involved!) and can be easily adjusted by changing the weight. It’s a fantastic choice for all fitness levels.
As usual, the class features a guided warm-up and cool-down to make sure you’re exercising safely and effectively. If you find this class enjoyable, be sure to check out the upper body variation, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
We’ll begin with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Following this, we’ll jump into two circuits targeting your lower body. Here’s how it unfolds:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds for rest/transition**.
– After finishing a circuit, take a **30-second break** before repeating.
You will complete **four sets of Circuit 1** (two on the right side and two on the left) and **three sets of Circuit 2**. Between the two circuits, you’ll enjoy a **one-minute recovery**—feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid in muscle recovery.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll kick off with movements to enhance mobility and gradually warm up.
**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 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)**
We’ll conclude with a series of stretches to ease tension and facilitate recovery.
—
### Additional Resources
If you enjoyed this lower body workout, explore more lower body-focused routines [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class and keep active!
xo,
Nicole