### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute strength circuit class for the lower body aims to help you enhance strength and stability with minimal gear. You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, avoiding jumping, which makes it easy to adjust by opting for a lighter weight. It’s an adaptable workout perfect for all fitness levels!
If you like this class, don’t forget to look out for the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Format:
The session kicks off with a guided warm-up focusing on mobility and dynamic movements to prepare your body for the main workout. Next, we transition into two circuits of exercises, specifically designed to engage your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing a full circuit, you’ll take a **30-second** rest before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Additionally, you’ll have a **1-minute recovery** between the circuits. Feel free to pause the video for extra rest if needed. Always heed your body’s signals and adjust or stop as required. The session wraps up with a guided cool-down and stretch to assist your muscles in recovery.
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### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel up)
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)
– **41:04** – Cool Down & Stretch
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### Closing Thoughts:
I hope you find this lower body strength class enjoyable! It’s an excellent way to engage your muscles and boost overall lower body strength. If you’re searching for additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole