### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuit class is crafted to assist you in enhancing your strength and mobility while using just a minimal amount of equipment. You will need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session incorporates no jumping, making it low-impact and easily adjustable—simply modify the weight according to your fitness capability. It’s an excellent choice for individuals of all fitness backgrounds!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to assist you in loosening up and generating warmth. Following this, we jump into two distinct circuits:
– **Circuit 1**: Comprises four exercises
– **Circuit 2**: Comprises five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating.
– **Circuit 1**: Executed four times (twice on the right, twice on the left)
– **Circuit 2**: Executed three times
There will be a **1-minute recovery interval** between the two circuits. You are welcome to pause the video and take extra rest as necessary. Always heed your body’s signals, and adjust or stop when needed.
The session wraps up with a guided cool-down and stretching routine to aid your recovery and relaxation.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (with one heel raised)
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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Final Remarks
I hope you find joy in this lower body strength workout! It’s an excellent way to enhance strength, boost mobility, and push your limits. If you’re on the lookout for more lower body workouts, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole