### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility using minimal gear. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it easily adaptable for any fitness level. Just adjust the weight according to your preference, and you’re all set!
If you like this session, don’t miss the upper body edition, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
We’ll start with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prep your body for the upcoming workout. Following that, we’ll dive into two strength circuits, each specifically geared to effectively engage your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, completed for 45 seconds each with a 10-second rest/transition. You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, following the same 45-seconds-on, 10-seconds-off protocol. You’ll complete three sets.
There will be a one-minute recovery between the two circuits. Feel free to pause the video for additional rest if necessary. Listen to your body and modify or take breaks as you see fit.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.
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### Workout Breakdown:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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)
– **41:04:** Cool-Down & Stretch
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### Final Thoughts
I hope you have a fantastic time with this lower body strength class! It’s an excellent way to enhance strength, boost mobility, and push your limits. For more lower body workouts, you can check them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole