### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Every Fitness Level
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility with minimal equipment. You’ll only require a single hefty weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, involves no jumping, and is easily modifiable—making it perfect for all participants. If you’re seeking a workout that is both challenging and accessible, this class is tailored for you!
For those who appreciate this session, an upper body version will be offered on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
The class starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two unique circuits, each intended to effectively engage your lower body muscles.
#### Circuit Structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a **30 seconds** rest period will precede the next round.
– **Circuit 1:** Done four times (twice on the right, twice on the left).
– **Circuit 2:** Done three times.
You will also experience a **1-minute recovery** between both circuits. You may pause the video and take extra rest as needed. Always heed your body’s signals and adjust or halt as required. The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### Workout Summary:
– **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 Lifts
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Further Information:
This lower body strength class is ideal for cultivating strength and stability while being low-impact. If you’re in search of additional lower body workouts, you can find a complete list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to pay attention to your body throughout the session.
xo,
Nicole