### 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 flexibility using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, without any jumping, so modifications can easily be made by switching to a lighter weight. This workout caters to all fitness levels!
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Outline
The class starts with a guided warm-up that emphasizes mobility and dynamic moves to prepare your body. After that, we proceed into two distinct circuits specifically targeting your lower body.
– **Circuit 1:** Comprises four exercises executed for 45 seconds each, with 10 seconds allocated for rest/transition. You will complete four rounds of this circuit—two on the right side and two on the left.
– **Circuit 2:** Consists of five exercises performed for 45 seconds each, with 10 seconds for rest/transition. You’ll complete three rounds of this circuit.
In between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take additional time if required. Always listen to your body and adjust or cease as needed.
The class concludes with a guided cool-down and stretch to facilitate your body’s recovery.
—
### Workout Details
**01:44 Warm-Up & Mobility**
A series of dynamic exercises aimed at enhancing mobility and readying your body for the workout.
**08:49 Circuit Workout**
**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 Knee Drive to Squat
3. Curtsy Lunge Knee Drive to Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 Cool-Down & Stretch**
A guided cool-down session to stretch and soothe your muscles post-workout.
—
### Concluding Remarks
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body routines, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole