### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to assist you in developing strength and stability with minimal equipment. You will only require a single heavy weight (a dumbbell or kettlebell is suitable) and a resistance band loop is optional. The session includes a structured warm-up and cool-down, without any jumping, making it easy to tailor for all fitness levels—simply adjust the weight to suit your needs. This class is ideal for anyone aiming to enhance their lower body!
If you appreciate this workout, make sure to look at the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the session. Following that, we transition into two circuits of strength exercises.
#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed **four sets** (two sets on the right side, two sets on the left side)
– **Circuit 2:** Completed **three sets**
You’ll have a **one-minute recovery** between the two circuits. 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 in recovering.
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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 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. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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This lower body strength class is an excellent way to challenge yourself and build strength. If you’re in search of more lower body workouts, you can find them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to take breaks and modify as needed.
xo,
Nicole