### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability with just one heavy weight (use either a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy modifications by opting for a lighter weight. It’s an adaptable workout appropriate for all, including a guided warm-up and cool-down to promote a safe and effective experience.
If you like this class, don’t miss the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### What You Will Need
**Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline
The session starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Following the warm-up, we’ll move into two distinct circuits:
– **Circuit 1** consists of four movements.
– **Circuit 2** comprises five movements.
Each movement lasts for **45 seconds**, followed by **10 seconds for rest or transition**. Once all movements in a circuit are completed, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll execute three sets.
There’s a **1-minute recovery time** between the two circuits. Feel free to pause the video and take extra rest if you feel it’s necessary. Always pay attention to your body, and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid in recovery and relaxation.
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### Workout Details
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band placed 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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent method to foster strength and stability while remaining low-impact and accessible to all fitness levels. If you’re interested in more lower body workouts, you can view them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole