### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Ability
This 45-minute lower body strength circuit class is crafted to aid you in developing strength and stability with minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session encompasses a structured warm-up, a circuit-style workout, and a concluding cool-down stretch. It’s low-impact (no jumping involved!) and can be easily adjusted—simply modify the weight to match your fitness capabilities. Suitable for all, irrespective of prior experience!
If you appreciate this workout, don’t forget to explore the upper body edition, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
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### Class Overview:
We’ll begin with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. The primary segment of the class features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds for rest/transition** between movements. Once all exercises within a circuit are completed, you will have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll also receive a **1-minute recovery** break between the circuits. Feel free to pause the video and take additional time if necessary—always pay attention to your body and modify or stop as required. The class concludes with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (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. (Bodyweight) Bear Plank Knee Taps
– **Cool-Down & Stretch:** 41:04
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### Final Thoughts:
I hope you find joy in this lower body strength class! It’s a fantastic opportunity to challenge yourself while concentrating on form and control. If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole