### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is crafted to enhance your strength and stability using minimal gear. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you choose to use one. The class is low-impact, featuring no jumping, and can be easily adjusted—just select a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, don’t forget to look into the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we proceed into two distinct circuits, each specifically structured to work your lower body muscles effectively.
#### Circuit Structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve completed all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Performed four times (two sets on the right side, two sets on the left side).
– **Circuit 2:** Done three times.
Between the circuits, you’ll enjoy a **one-minute recovery break**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop based on what you need.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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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 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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find joy in this lower body strength circuits class! It’s a fantastic means to challenge your muscles, enhance stability, and gain strength. If you are in search of more lower body workouts, you can discover them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole