### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability using minimal gear. You’ll just need a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session is low-impact without any jumping, making it simple to adjust—just choose a lighter weight if necessary. It’s suitable for all fitness levels!
If you like this class, don’t forget to look for the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Overview
The class kicks off 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:
– **Circuit 1:** Four exercises, carried out for 45 seconds each with 10 seconds for rest/transition. You’ll repeat this circuit four times (two on the right and two on the left).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition time. This circuit is performed three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take extra breaks as needed. Always pay attention to your body—modify or stop if you have to.
The session wraps up with a guided cool-down and stretching to aid your recovery.
—
### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
—
### Final Notes
I hope you have a great time with this lower body strength class! If you’re seeking more lower body workouts, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole