### 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 enhancing strength and mobility with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a structured warm-up and cool-down, includes no jumping, and is simple to modify—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prep your body for the session. Following this, we transition into two circuit sequences, each focusing on your lower body.
#### Circuit Format:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are done, you’ll rest for **30 seconds** before restarting the circuit.
– **Circuit 1:** Completed **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Completed **three sets**
Between the two circuits, you’ll receive a **one-minute recovery**. Feel free to pause the video and take additional time if needed. Always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Session Breakdown
**Warm-Up & Mobility (01:44)**
We begin with a warm-up crafted to loosen your joints and get your body moving.
**Circuit Workout (08:49)**
**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel raised)
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
**Cool Down & Stretch (41:04)**
We conclude with a guided cool-down to stretch and relax your muscles.
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### Extra Resources
I hope you find joy in this lower body strength class! If you’re interested in additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole