### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class is crafted to assist you in developing strength and mobility with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, facilitating easy modifications according to your fitness level. Simply adjust the weight to match your requirements. This workout is suitable for everyone, no matter their experience!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Overview
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Following that, we’ll move into two distinct circuits, each aimed at working your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete four sets overall (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets in total.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A sequence of dynamic movements to enhance mobility and prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (with 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. (Bodyweight) Bear Plank Knee Taps.
**Cool Down & Stretch (41:04)**
– A guided stretch to alleviate tension and facilitate recovery post-workout.
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### Additional Resources
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole