### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is tailored to enhance strength and mobility, utilizing minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout is structured to be low-impact with no jumping involved, making it easily adaptable—simply choose a lighter weight if necessary. Featuring a guided warm-up, two engaging circuits, and a cool-down, this class is ideal for anyone aiming to strengthen their lower body.
If you appreciate this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary:
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following the warm-up, you’ll transition into two separate circuits, each focusing on various muscle groups in your lower body.
#### Circuit Format:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**.
– Once all exercises in a circuit are completed, take a **30-second** break before repeating.
– **Circuit 1**: Complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Complete three sets.
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video for extra rest if necessary. Always heed your body’s signals and modify or stop as you see fit.
The session wraps up with a guided cool-down and stretch to assist in your 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 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)
– **41:04** Cool Down & Stretch
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### Closing Thoughts:
I hope this lower body strength class resonates with you! It’s an excellent method to push your limits and develop strength in a steady, low-impact manner. If you seek additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you enjoyable training!
xo, Nicole