### Lower Body Strength Circuits Class: A Complete Body Workout in 45 Minutes
This 45-minute lower body strength circuit session is crafted to test your muscles and enhance strength with minimal equipment. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there is no jumping involved, and it’s easy to make modifications—just choose a lighter weight if necessary. This workout is excellent for anyone aiming to tone and strengthen their lower body!
If you like this session, be sure to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
We start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. After that, we move into two strength circuits aimed at your lower body.
– **Circuit 1**: Comprises four exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete four rounds of this circuit (two on each side), with 30 seconds of rest in between sets.
– **Circuit 2**: Contains five exercises, also performed for 45 seconds each with 10 seconds of rest. You’ll execute three rounds of this circuit.
You will have a one-minute recovery interval between the two circuits. Feel free to pause the video for extra rest if needed. Always pay attention to your body and modify or pause as necessary. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with 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 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
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This class is an excellent opportunity to develop lower body strength while enhancing mobility and stability. If you’re on the lookout for additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and let me know how it goes!
xo, Nicole