### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class focusing on lower body strength circuits is crafted to help you enhance strength and stability while using minimal gear. You’ll require just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is designed to be low-impact with no jumping, making it suitable for all fitness levels. Adjustments are simple—just opt for a lighter weight if necessary. The session also features a guided warm-up and cool-down to promote a safe and effective workout.
If you find this class enjoyable, do not miss out on the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### What You’ll Require
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
We will start with a guided warm-up focused on mobility and dynamic movements to set your body up for the workout. The primary section of the class features two circuits:
1. **Circuit 1:** Four exercises, done twice on both sides (right and left), resulting in four total sets.
2. **Circuit 2:** Five exercises, performed for three sets.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After finishing a full circuit, you’ll have a 30-second break before repeating. Between the two circuits, a one-minute recovery period is provided. Feel free to pause the video and take extra rest if necessary—always listen to your body and adjust or stop as needed.
The class will finish with a guided cool-down and stretch to aid in recovery.
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### Workout Details
**Warm-Up & Mobility:** (01:44)
We will initiate with a warm-up to prepare your muscles and get your body ready for movement.
**Circuit 1:** (08:49)
For this circuit, you can use the resistance band loop around your thighs (optional). The exercises include:
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
You will complete four sets of this circuit, alternating sides (right and left).
**Circuit 2:**
This circuit encompasses five exercises:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, followed by a Squat
– Curtsy Lunge with Knee Drive, followed by a Squat
– Squat Clean x2 into a Get-Up
– Bear Plank Knee Taps (bodyweight only)
You will perform three sets of this circuit.
**Cool-Down & Stretch:** (41:04)
We will conclude the class with a guided cool-down and stretching session to assist your muscles in recovery and enhance flexibility.
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### Closing Thoughts
I trust you will enjoy this lower body strength class! It serves as an excellent method to enhance strength and stability while remaining low-impact. If you’re eager for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole