### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is tailored to enhance your strength and flexibility with minimal gear. You only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. This workout is low-impact, containing no jumping, and can be easily adjusted by changing the weight. It’s suitable for individuals of all fitness levels!
If you appreciate this session, don’t forget to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class:
– **Gear:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two strength circuits, each specifically designed to effectively engage your lower body muscles.
#### Circuit Information:
– **Circuit 1:**
– 4 exercises
– Execute each for 45 seconds, allowing 10 seconds for rest/transition
– Complete 4 sets (2 sets per side)
– **Circuit 2:**
– 5 exercises
– Execute each for 45 seconds, allowing 10 seconds for rest/transition
– Complete 3 sets
You’ll enjoy a 1-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching to assist your body in recovery.
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### Workout Outline
– **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 this lower body strength class enjoyable! If you are in search of additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole