### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class aims to enhance your strength and stability. You will just need a single heavy weight (either a dumbbell or kettlebell will suffice) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, ensuring it remains low-impact and free of jumping. Modifications are straightforward—simply opt for a lighter weight if necessary—making it suitable for all participants.
If you appreciate this class, don’t miss out on the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **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 that emphasizes mobility and dynamic movements to prepare your body. Following that, we engage in two circuits of exercises. Here’s the layout:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with a **10-second rest/transition period** between moves. Upon finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed four times (two sets on the right side, two sets on the left side).
– **Circuit 2:** Executed three times.
There will be a **one-minute recovery interval** between the two circuits. You are encouraged to pause the video and take additional time if required. Always listen to your body and adjust or halt as necessary.
The class concludes with a guided cool-down and stretching session to facilitate 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 Knee Drive to Squat
3. Curtsy Lunge Knee Drive to Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### Final Notes
I hope you find joy in this lower body strength class! If you seek additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole