### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute class focuses on lower body strength circuits crafted to enhance your strength and mobility with minimal equipment. You will need just one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session is designed to be low-impact with no jumping involved and can be easily adjusted by changing the weight. It’s a flexible workout appropriate for everyone!
If you like this class, don’t forget to look for the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell, but select a weight that suits you).
– **Optional resistance band loop** to increase intensity.
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### Class Overview
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and elevate your heart rate. After that, we engage in two strength exercise circuits.
– **Circuit 1** comprises four exercises, while **Circuit 2** offers five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between.
– Upon finishing all the exercises within a circuit, you’ll take a **30-second** rest before starting again.
Here’s the breakdown:
– **Circuit 1**: Four sets in total (two on the right side, two on the left).
– **Circuit 2**: Three sets in total.
You’ll enjoy a **one-minute recovery** between the two circuits. Don’t hesitate to pause the video and take additional time if necessary. Always tune in to your body, modify exercises if needed, and stop if you require a break.
The class wraps up with a guided cool-down and stretching session to aid in your recovery and relaxation.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with optional resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—looking forward to seeing you in the next class!
xo,
Nicole