### Lower Body Strength Circuits Class: A 45-Minute Workout
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class is designed to be low-impact with no jumping, making it easily modifiable to suit your fitness level—just choose a lighter weight if necessary. It’s a workout suitable for everyone, featuring a guided warm-up and cool-down to ensure safe and effective movement.
If you like this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
The session commences with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase warmth. Following that, we dive into two circuits of exercises:
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After completing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1** is performed four times (two sets on the right side, two on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and extend your break if necessary. Always pay attention to your body, and modify or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We will begin with a warm-up aimed at enhancing mobility and engaging your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (lifting one heel)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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 soothe your muscles.
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### Additional Notes
I hope you appreciate this lower body strength class! If you are seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole