### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability using minimal equipment. All you require is one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class is accessible for beginners, featuring no jumping, and can be easily adjusted by selecting lighter weights. As is customary, the session includes a guided warm-up and cool-down to guarantee a safe and productive workout. This is an excellent choice for anyone aiming to fortify their lower body!
If you appreciate this class, be sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (for example, a 20 lb dumbbell, as demonstrated)
– **Optional:** Resistance band loop
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### Class Summary:
The class opens with a guided warm-up emphasizing mobility and dynamic movements to prime your body for the main workout. The core workout is divided into two circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will have a **30-second rest** before moving on to repeat the circuit.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery interval** between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or cease as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details:
**Warm-Up & Mobility (01:44)**
Begin with exercises aimed at boosting mobility and gradually increasing body warmth.
**Circuit 1 (08:49)**
*Optional: Position the resistance band around your thighs for extra resistance.*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or elevated)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 to Get-Up
– Bear Plank with Knee Taps (bodyweight only)
**Cool Down & Stretch (41:04)**
Conclude the session with a range of stretches to soothe and extend your muscles.
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### Closing Remarks:
I hope you find joy in this lower body strength class! It’s an adaptable workout that can be customized to fit your fitness level. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole