### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is crafted to aid you in enhancing strength and mobility with minimal equipment. A single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop are all you require. The class features a guided warm-up, circuit-style exercises, and a cool-down stretch. It’s low-impact (no jumping involved!) and easily adjustable—just modify the weight or resistance to fit your fitness level. This workout is suitable for all fitness levels, regardless of experience!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the session. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There’s a **1-minute recovery** between the two circuits; however, feel free to pause the video and take extra time if needed. Always listen to your body—modify or stop whenever necessary. The class wraps up with a guided cool-down and a stretch.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (one heel elevated)
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)
– **Cool Down & Stretch:** 41:04
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### Additional Notes
I hope you find joy in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole