### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and flexibility while utilizing minimal gear. All that’s required is one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class features a directed warm-up and cool-down, with no jumping involved, allowing for easy modifications according to your fitness level. No matter if you are a novice or more seasoned, this workout accommodates all!
If you appreciate this class, be sure to explore the upper body version, set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Setup
The session kicks off with a directed warm-up centered on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two distinct circuits, each targeting your lower body muscles efficiently.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Repetitions:**
– Circuit 1: Four sets (two on the right, two on the left)
– Circuit 2: Three sets
Between the circuits, you’ll have **one minute of recovery**. Feel free to pause the video for extra rest if needed—always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretching routine to aid muscle recovery.
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### Workout Overview
Here’s a comprehensive outline of the class:
**Warm-Up & Mobility (01:44)**
A collection of dynamic movements to enhance mobility and prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with 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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
A guided sequence of stretches to assist you in relaxing and recovering post-workout.
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole