### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits session is crafted to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact and free of jumping, making it simple to adjust—just choose a lighter weight if necessary. It’s an adaptable workout appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview
#### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
The session starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we dive into two strength circuits:
1. **Circuit 1** features four exercises.
2. **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition** between them. After finishing an entire round of a circuit, you’ll have a rest period of **30 seconds** before starting again.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
You’ll also enjoy a **1-minute recovery break** between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, and modify or halt as needed.
The session wraps up with a guided cool-down and stretching routine to aid recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### Final Thoughts
I hope you find enjoyment in this lower body strength circuits class! It’s an excellent method to challenge yourself while enhancing strength and stability. If you want more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole