### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping), and can be conveniently adjusted by varying the weight. It’s a workout suitable for all levels of fitness!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session starts with a guided warm-up aimed at enhancing mobility and slowly increasing your body heat through dynamic exercises. After that, we jump into two distinct circuits, each designed to challenge your lower body.
– **Circuit 1:** Four exercises, each executed for 45 seconds with 10 seconds of rest/transition time in between. You’ll complete four sets in total (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. You’ll finish three sets in total.
Between the circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements aimed at enhancing flexibility and preparing your body for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned 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, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a series of stretches to relax your muscles and facilitate recovery.
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### Additional Notes
This lower body strength session is crafted to be demanding yet flexible for your fitness level. If you require additional rest or lighter weights, don’t hesitate to make changes.
In search of more lower body workouts? You can discover all of my lower body-centered routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it goes!
xo,
Nicole