### Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels
This 45-minute class focused on lower body strength circuits aims to enhance strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session is low-impact, meaning there’s no jumping, and provides simple modifications—just opt for a lighter weight if preferred. It’s a workout accessible to everyone!
As always, the class starts with a guided warm-up to prepare you and wraps up with a cool-down to aid in recovery. If you like this lower body routine, 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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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready and generate warmth. Following that, we proceed into two strength circuits. Here’s how the workout is organized:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. Upon completing the exercises in a circuit, you’ll take a **30-second** rest before starting the circuit again.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery break** between the two circuits. Feel free to pause the video for extra rest as needed. Always pay attention to your body and adapt or stop when required.
The session ends with a guided cool-down and stretch to facilitate muscle recovery and enhance flexibility.
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### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll initiate with a warm-up to loosen your joints and engage your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to relax your muscles and boost recovery.
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### Extra Information
I hope you have a great time with this lower body strength class! If you’re seeking additional lower body workouts, you can find them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole