### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class focused on lower body strength circuits is tailored to enhance your strength and mobility while utilizing minimal gear. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact, with no jumping required, and is easily adjustable—simply choose a lighter weight if necessary. Suitable for all proficiency levels, this workout is great for anyone!
If you like this session, don’t forget to check out the upper body equivalent, set to be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up to prime your body for the workout. The warm-up centers on mobility and features dynamic movements to progressively generate heat. Following that, we engage in two strength circuits, each crafted to focus on your lower body.
#### Circuit Details:
– **Circuit 1:**
– Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time.
– Complete **four sets** of this circuit (two on the right side, two on the left).
– **Circuit 2:**
– Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time.
– Complete **three sets** of this circuit.
You will have a one-minute recovery interval between circuits. Feel free to stop the video for additional rests if necessary—always heed your body’s signals and adapt or pause as needed.
The class concludes with a guided cool-down and stretch to aid muscular recovery.
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### Workout Breakdown
Here’s a detailed timeline of the class:
**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 Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find this lower body strength class enjoyable! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. If you’re in search of additional lower body workouts, you can access them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole