### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. You will just need one heavy weight, such as a dumbbell or kettlebell, and optionally, a resistance band loop. The class is low-impact (no jumping involved!) and can be easily adjusted by modifying the weight. It’s a flexible workout appropriate for all fitness levels.
If you like this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Overview: Lower Body Strength Circuits
#### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Layout:
1. **Warm-Up:** We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the session.
2. **Circuit Workout:** The workout is divided into two circuits:
– **Circuit 1:** Four exercises, executed twice on each side (right and left), totaling four sets.
– **Circuit 2:** Five exercises, performed for three sets.
– Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing a circuit, you will rest for **30 seconds** before starting again.
3. **Recovery:** There will be a **1-minute recovery period** between Circuit 1 and Circuit 2. Feel free to pause the video if you need extra time.
4. **Cool-Down:** We’ll conclude with a guided cool-down and stretching to facilitate your body’s recovery.
As always, pay attention to your body and adapt or stop as necessary. This workout is meant to push you, but safety and proper form should always come first.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s an excellent way to develop strength, enhance mobility, and test your limits. If you’re in search of additional lower body workouts, they are all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—see you in class!
xo,
Nicole