### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class focusing on lower body strength circuits is structured to assist you in enhancing strength and stability with minimal equipment. All you require is 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 simple to adjust according to your fitness level—just choose a lighter weight if necessary. It’s a workout suitable for all!
If you like this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Need for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session commences with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. After that, we move into two strength exercise circuits.
– **Circuit 1:** Comprises four exercises performed for 45 seconds each, with 10 seconds allocated for rest/transition between movements. You’ll carry out four sets of this circuit—two on the right side and two on the left side.
– **Circuit 2:** Contains five exercises, similarly executed for 45 seconds each with 10 seconds of rest/transition. This circuit repeats three times.
You’ll have one minute between the circuits to recover. Feel free to pause the video and take extra rest if needed. Always tune in to your body, and adjust or stop as required.
The class concludes with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Band Around Thighs):
1. Hip Bridge (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you find this lower body strength class enjoyable! Don’t forget to take breaks as necessary and modify exercises to fit your fitness level. For additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole