### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body with minimal gear. You will only require one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The workout is low-impact, has no jumping, and can easily be adjusted by simply opting for a lighter weight. Regardless of whether you’re a novice or more experienced, this class is a great fit for everyone! As is standard, it includes a guided warm-up and cool-down to guarantee a safe and efficient workout.
If you find this class enjoyable, don’t miss the upper body version, which can be found on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment**:
– One heavy weight (Nicole uses a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following that, you’ll enter two unique circuits, each aimed at effectively targeting your lower body muscles.
– **Circuit 1**: Comprises four exercises, to be performed for 45 seconds each, with 10 seconds of rest/transition time in between. You’ll do this circuit four times (twice for the right side, twice for the left side).
– **Circuit 2**: Consists of five exercises, similarly performed for 45 seconds each with a 10-second rest/transition. You’ll complete this circuit three times.
A one-minute recovery break is provided between the two circuits. Feel free to pause the video and take extra rest if you require it—always tune in to your body and adjust or stop as necessary.
The session wraps up with a guided cool-down and stretch to assist with your body’s recovery.
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### Workout Breakdown
– **Warm-Up & Mobility** (01:44)
A series of dynamic movements to loosen and prepare your body for the workout.
– **Circuit Workout** (08:49):
– **Circuit 1** (using 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch** (41:04):
A guided stretch to aid in muscle recovery and enhance flexibility.
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### Final Notes
I hope you have a great time with this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole