### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance strength and stability while utilizing minimal equipment. You only need one heavy weight (dumbbell or kettlebell) and optionally a resistance band loop. The class is low-impact with no jumping, making it easily adjustable for various fitness levels—just modify the weight as required. As always, the session features a guided warm-up and cool-down to assure a safe and fruitful workout.
If you find this session enjoyable, be sure to check out the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview: Lower Body Strength Circuits
#### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Structure:
The class kicks off with a guided warm-up targeting mobility and dynamic movements to prepare your body for the workout. Following this, we jump into two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** 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 take extra rest if you need—always pay attention to your body and modify or stop as required. The class wraps up with a guided cool-down and stretch to assist in recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s a flexible workout that can be adjusted to your fitness level, whether you’re a beginner or more experienced. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole