### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is tailored to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, ensuring it’s simple to adjust according to your fitness level. Regardless of whether you’re just starting out or are more experienced, this workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We’ll commence with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Following that, we’ll transition into two separate circuits aimed at your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is conducted for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before cycling through the circuit again. Here’s the layout:
– **Circuit 1:** Four sets (two on the right side, two on the left side)
– **Circuit 2:** Three sets
You’ll also benefit from a **1-minute recovery** break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or halt as required. The class wraps up 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 optional 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04 – Cool Down & Stretch**
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole