### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance strength and flexibility utilizing minimal equipment. You will just require one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, avoids jumping, and is uncomplicated to adapt—simply choose a lighter weight if required. It’s an excellent workout for individuals of all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
The class commences with a guided warm-up, emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we engage in two distinct circuits, each crafted to effectively target your lower body muscles.
– **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between movements. You’ll complete four sets of this circuit (two on the right side, two on the left side), with a 30-second rest in between rounds.
– **Circuit 2**: Five exercises conducted in the same 45-seconds-on, 10-seconds-off format. You’ll perform three sets of this circuit.
In between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as appropriate.
The class concludes with a guided cool-down and stretch to aid your muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
A sequence of dynamic movements to help loosen up and prepare your body for the workout.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
1. Hip Bridge (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool-Down & Stretch (41:04)**
A guided set of stretches to aid in muscle recovery and enhance flexibility.
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### Final Reminders
I hope you find enjoyment in this lower body strength class! Remember to take breaks as required and adapt the exercises to fit your fitness level. For additional lower body workouts, explore the complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole