### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability with minimal gear. You will require just one heavy weight (whether a dumbbell or kettlebell is fine) and, if desired, a resistance band loop. The session features a guided warm-up and cool-down, has no jumping exercises, and can be easily adjusted—simply choose a lighter weight if needed. It’s an excellent workout for individuals of all fitness backgrounds!
If you like this session, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Require for Class:
– **Equipment:**
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Layout:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements, preparing your body and generating warmth. After that, we’ll transition into two separate circuits:
1. **Circuit 1**: Consists of four exercises, each performed for 45 seconds, followed by 10 seconds of rest/transition time. You will complete four rounds of this circuit (two rounds on the right side and two on the left).
2. **Circuit 2**: Comprised of five exercises, also for 45 seconds each with 10 seconds of rest/transition time. This circuit will be done three times.
You will have a one-minute break between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and feel free to modify or stop as required.
The class wraps up with a guided cool-down and stretching session to assist your body in recovering and relaxing.
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### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band on thighs):
1. Hip Bridge (one heel raised)
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 with Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Closing Remarks:
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole