### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class aims to enhance strength and mobility while utilizing minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it easily adaptable for all fitness levels. Just modify the weight to meet your requirements, and you’re set!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We start the session with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate heat. After that, we move into two distinct circuits aimed at your lower body.
**Circuit Structure:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done for **four sets** (twice on the right side, twice on the left side).
– **Circuit 2:** Done for **three sets**.
You’ll receive a **one-minute recovery** in 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 class wraps up with a guided cool-down and stretch to assist you in recovering and unwinding.
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### Workout Breakdown
**01:44 Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to warm up and enhance flexibility.
**08:49 Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 Cool Down & Stretch**
Conclude the session with a guided cool-down to stretch and relieve your muscles.
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s a flexible and effective workout that can be adjusted to fit your fitness level. If you’re on the lookout for more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole