### 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 flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up, two demanding circuits, and a cool-down stretch. With no jumping required and simple modifications available (just choose a lighter weight), this class suits all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed:
– **Single Heavy Weight:** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview:
The session starts with a guided warm-up focusing on mobility and dynamic movements to ready your body for the workout. Then, we transition into two separate circuits, each aimed at your lower body.
#### Circuit Structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, rest for **30 seconds** before starting again.
You’ll complete:
– **4 sets of Circuit 1** (2 sets concentrating on the right side, 2 on the left side)
– **3 sets of Circuit 2**
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid your muscle 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 lifted)
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 to Knee Drive, Squat
3. Curtsy Lunge to 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 have a great time with this lower body strength circuit class! For additional lower body workouts, navigate to my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole