### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute class focused on lower body strength circuits is crafted to enhance your strength and stability with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The session features a guided warm-up and cool-down, involves no jumping, and can easily be adjusted by using a lighter weight. It’s an excellent workout for individuals at any fitness level!
If you like this class, make sure to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown
We kick off the session with a guided warm-up aimed at improving mobility and incorporating dynamic movements to ready your body and generate heat. Following that, we transition into two separate circuits. Here’s the layout:
– **Circuit 1:** Comprises four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll engage in four rounds of this circuit (two on the right side and two on the left side), allowing for a 30-second rest between each round.
– **Circuit 2:** Contains five exercises, performed for 45 seconds each with 10 seconds for rest/transition. You’ll go through three rounds of this circuit, also with a 30-second rest between rounds.
Between the two circuits, you’ll enjoy a one-minute recovery period. Don’t hesitate to pause the video and take extra time if necessary. Always pay attention to your body and make adjustments or take breaks as needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery and relaxation.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned 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, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can view all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole