### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal gear. You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by simply using a lighter weight. This workout is suitable for all fitness levels!
If you like this session, don’t forget to check out the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Requirements:
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Synopsis:
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. We then transition into two separate circuits aimed at your lower body.
#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing a full circuit, take a **30-second** rest before repeating.
You’ll perform:
– **4 sets of Circuit 1** (2 sets on the right side, 2 sets on the left side)
– **3 sets of Circuit 2**
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and make modifications or stop as needed. The class concludes with a guided cool-down and stretch to aid your recovery.
—
### Breakdown of the Workout:
– **Warm-Up & Mobility:** 01:44
– **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. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
—
### Extra Information:
I hope you find enjoyment in this lower body strength class! For more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole