**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 flexibility with minimal gear. You only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy adjustments by using a lighter weight. It’s an excellent session suitable for all fitness levels!
If you enjoy this class, don’t forget to check out the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We will start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Following that, we’ll engage in two distinct circuits, each crafted to effectively target your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise will be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
Here’s how it breaks down:
– **Circuit 1:** Four sets (two on the right side, two on the left side)
– **Circuit 2:** Three sets
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 listen to your body, and adjust or stop when needed. The class concludes with a guided cool-down and stretching session to aid in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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)
– **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 way to challenge yourself while being mindful of your body’s requirements. For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole