### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit routine is crafted to test and enhance your lower body strength while using minimal gear. You only need one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact with no jumping, allowing for easy modifications by simply opting for a lighter weight. It’s an excellent choice for all fitness levels!
If you appreciate this class, don’t miss the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this coming week.
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### Class Overview
#### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. After that, we’ll proceed into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, a **30-second rest** is granted before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side and twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll receive a **1-minute recovery** interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up that focuses on enhancing mobility and gradually increasing your muscle warmth.
**Circuit Workout (08:49)**
**Circuit 1** (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and ease your muscles post-workout.
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### Additional Information
This workout aims to be both impactful and inclusive, featuring options to adjust according to your fitness level. If you’re seeking more lower body workouts, they can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your experience with this lower body strength class!
xo, Nicole