### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute circuit class focuses on lower body strength and mobility, utilizing a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The workout is low-impact, with no jumping, allowing for easy modifications by adjusting the weight. It’s a flexible and approachable class suitable for everyone, which includes a guided warm-up and cool-down.
If you like this session, make sure to look out for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Overview:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prep your body. Following that, you’ll dive into two unique circuits aimed at your lower body. Each circuit consists of timed exercises with brief rest intervals, along with a recovery break in between the circuits.
#### Circuit Breakdown:
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds with a 10-second rest/transition period. You will execute four sets (two on the right side and two on the left).
– **Circuit 2:** Comprises five exercises, done for 45 seconds each, also with 10 seconds of rest/transition time. You’ll finish three sets.
You will have a one-minute recovery time between the circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body, and feel free to modify or stop when needed.
The class concludes with a guided cool-down and stretch to aid in your recovery.
—
### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
—
This lower body strength class is an excellent opportunity to push yourself and improve your strength. For additional lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole