### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability using merely one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact with no jumping, ensuring it’s suitable for all fitness levels. It features a guided warm-up, two dynamic circuits, and a cool-down to leave you feeling empowered and rejuvenated. Adjustments are simple—just modify the weight to fit your requirements.
If you enjoy this session, don’t forget to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The class is divided into two circuits, each comprising a specific set of exercises. Here’s how it’s organized:
1. **Circuit 1:**
– Four exercises, executed for 45 seconds each followed by 10 seconds of rest/transition time.
– Complete four sets (two on the right side, two on the left side).
2. **Circuit 2:**
– Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time.
– Complete three sets.
Between the two circuits, you’ll have a one-minute recovery break. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body and modify or take a break as needed.
The session wraps up with a guided cool-down and stretch to aid your muscles in recovery and enhance flexibility.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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This class is an excellent opportunity to enhance your lower body while boosting balance and control. If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole