### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability with minimal equipment requirements. You only need one substantial weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The workout is low-impact and does not include jumping, allowing for easy modifications—simply choose a lighter weight if necessary. As always, the class features a guided warm-up and cool-down, guaranteeing a safe and effective experience. This workout suits all fitness abilities!
If you find this class enjoyable, don’t miss out on the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Outline
#### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Format:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we transition into two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You will have a **1-minute recovery** in between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adjust or stop as you see fit.
The class wraps up with a guided cool-down and stretching session to aid in muscle recovery.
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### Workout Details
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band placed 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Closing Remarks
I hope you find enjoyment in this lower body strength session! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole