### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility with minimal gear. You’ll just need a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping included, ensuring it’s adaptable for all fitness levels. Just modify the weight to meet your requirements, and you’re ready to begin!
If you like this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Breakdown
The session starts with a guided warm-up that emphasizes mobility and dynamic actions to prepare your body for the workout. The main workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by a **10-second rest/transition interval**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Performed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Performed three times.
Between the two circuits, you’ll get a **1-minute recovery period**. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, adjust exercises as needed, and stop if required.
The class concludes with a guided cool-down and stretching to facilitate your recovery.
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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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### Additional Information
I hope you find this lower body strength class enjoyable! If you’re in search of more lower body workouts, you can find all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole