### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability while using minimal gear. All that’s required is one heavy weight, like a dumbbell or kettlebell, and optionally, a resistance band loop. This workout is low-impact (no jumping involved!) and completely adjustable—just select a lighter weight if necessary. It’s suitable for individuals of all fitness backgrounds!
If you appreciate this session, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. After that, we embark on two circuit workouts, each concentrating on your lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest transition between movements. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises done in the same 45-seconds-on, 10-seconds-off pattern. This circuit is repeated three times.
A 30-second rest is included between rounds and a full minute to recover between the two circuits. Feel free to pause the video for extra rest as needed. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretching routine to facilitate recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Begin with movements aimed at enhancing mobility and getting your body ready for the workout.
**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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a series of stretches to alleviate tension and encourage recovery.
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, all are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole