### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and mobility with just a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The workout is designed to be low-impact without any jumping, allowing for easy modifications—just adjust the weight to fit your fitness level. It’s a flexible and effective session suitable for all!
If you appreciate this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase your heart rate. After this, we will move into two circuits of exercises specifically aimed at effectively working your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each done for 45 seconds with 10 seconds for rest/transition. You will complete a total of four sets (two sets for each side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition. You’ll complete three sets in total.
A 30-second rest will be given between rounds, and a full minute for recovery between the two circuits. You’re welcome to pause the video and take extra time if needed. Always listen to your body and feel free to modify or stop as necessary. We’ll conclude the class with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown:
– **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 Abductions
3. Squat Pulse x2 + Tap
4. Single-Leg Deadlift (staggered, floating)
#### 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 this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Keep strong and have a blast!
xo, Nicole