### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance strength and stability with just a bit of equipment. You’ll need a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up, circuit-style exercises, and a cool-down stretch. It’s low-impact (no jumping involved!) and easily adaptable—simply modify the weight to match your fitness level. Ideal for all individuals, no matter the experience!
If you enjoy this class, make sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Requirements
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Outline
We’ll begin with a guided warm-up targeting mobility and dynamic movements to get your body ready for the workout. After that, we’ll proceed with two circuits of strength exercises:
– **Circuit 1:** Four exercises (executed twice on each side)
– **Circuit 2:** Five exercises
Every exercise will last for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit have been completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done 4 times (2 sets per side)
– **Circuit 2:** Done 3 times
Between the circuits, you’ll have a **1-minute recovery period**. You’re welcome to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or cease as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
—
### Workout Details
– **Warm-Up & Mobility (01:44)**
Get your body ready with mobility exercises and dynamic movements to generate heat and loosen up.
– **Circuit Workout (08:49)**
**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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
Conclude the class with a guided stretch to relax your muscles and enhance flexibility.
—
### Extra Resources
I hope you find this lower body strength workout enjoyable! If you’re in search of more lower body exercises, explore my complete collection of workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole