### Lower Body Strength Circuits Class: A 45-Minute Workout
This 45-minute circuit class focused on lower body strength aims to enhance both strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact with no jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It accommodates participants of all fitness levels!
If you liked this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class commences with a structured warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following this, we transition into two circuit workouts, each crafted to effectively engage your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each executed for 45 seconds with a 10-second rest/transition period. You will complete four rounds of this circuit (two on each side).
– **Circuit 2:** Five exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll complete three rounds of this circuit.
There will be a one-minute rest interval between the two circuits. Feel free to pause the video and take more breaks if necessary. Always pay attention to your body and make modifications or take breaks as needed.
The class wraps up with a guided cool-down and stretch to facilitate 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can find a complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole