### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility, needing only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up, two circuits of exercises, and a cool-down to conclude. It’s low-impact—no jumping required—and can be easily adjusted by varying the weight. Suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
We’ll begin with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we will proceed to two circuits of exercises:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition** in between. After completing a full circuit, you’ll have a **30 seconds** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
Between the two circuits, there’s a **1-minute recovery period**. Feel free to pause the video and extend your rest if necessary. Always pay attention to your body, adapt exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### Workout Summary
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### Closing Thoughts
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole