### Lower Body Strength Circuits Class: An All-Inclusive 45-Minute Routine
This 45-minute lower body strength circuit class aims to enhance your strength and stability with minimal gear. You simply require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and doesn’t include any jumping, allowing for easy modifications with a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find this session enjoyable, be sure to explore the upper body counterpart, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Items:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up aimed at improving mobility and warming up the body. Following that, we transition into two strength circuits. Here’s how it’s organized:
#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise is performed for **45 seconds**, with a **10-second rest/transition period** between exercises. Once all exercises in a circuit are completed, take a **30-second** break before starting again.
– **Repetitions:**
– Circuit 1: Complete **4 sets** (2 sets on the right side, 2 sets on the left side)
– Circuit 2: Complete **3 sets**
You’ll have a **1-minute break** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adapt or stop if needed.
The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### Workout Details
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Session
#### Circuit 1 (Resistance Band Positioned 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 position)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### Concluding Remarks
I hope you find this lower body strength workout enjoyable! Always remember to go at your own speed and make adjustments as necessary. If you’re in search of additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole