### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute circuit class focused on lower body strength is designed to enhance and fortify your lower body with just a single heavy weight (dumbbell or kettlebell) and an optional loop of resistance bands. The workout is low-impact, without any jumping, allowing for easy modifications according to your fitness level—just adjust the weight as needed. As usual, the class features a guided warm-up and cool-down, ensuring it’s both accessible and effective for all participants.
If you appreciate this class, be sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prep your body for the workout. Then we move into two unique circuits specifically targeting your lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds for rest/transition between each move. Once all four exercises are completed, you will have a 30-second rest before repeating the circuit. You’ll perform **four sets** of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises completed in the same 45-seconds-on, 10-seconds-off format. You’ll perform **three sets** of this circuit.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video and rest longer if necessary. Always pay attention to your body and modify or cease exercises as needed.
The class wraps up with a guided cool-down and stretching session to assist your body in recovery.
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### Workout Details
– **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 Lifts
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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This lower body strength class is an excellent approach to build strength, enhance mobility, and push your limits. If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole