### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class aims to enhance your strength and stability with minimal gear required. All that’s needed is a single heavy weight (a kettlebell or dumbbell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it accessible for beginners and easy to adapt. Additionally, there’s no jumping involved, making it appropriate for various fitness levels.
If you like this workout, be sure to explore the upper body version, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Outline
The session starts with a guided warm-up concentrating on mobility and dynamic movements to acclimate your body and generate heat. Following that, we will engage in two distinct circuits aimed at your lower body.
**Circuit Format:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each move for 45 seconds, then take 10 seconds of rest/transition time.
– After finishing all exercises in a circuit, take a 30-second break before repeating.
**Repetitions:**
– Circuit 1: Four sets (two on the right side, two on the left side)
– Circuit 2: Three sets
You’ll receive a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take extra breaks as needed. Always heed your body’s signals—modify or cease activity as necessary.
The class concludes with a guided cool-down and stretch to assist in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** *Begin at 01:44*
– A dynamic warm-up aimed at boosting mobility and readying your body for the workout.
**Circuit Workout:** *Begin at 08:49*
**Circuit 1** (with resistance band placed 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 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:** *Begin at 41:04*
– A guided cool-down aimed at stretching and relaxing your muscles post-workout.
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### Extra Resources
If you appreciated this lower body strength class, you can discover more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and remember to pay attention to your body!
xo,
Nicole