**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 flexibility with minimal gear. You only need one heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. The class is low-impact (no jumping) and can be easily adjusted—just modify the weight to match your fitness level. It’s an excellent workout suitable for all!
If you like this class, don’t miss the upper body version, which is set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we dive into two strength circuits. Each circuit comprises a sequence of exercises performed for 45 seconds each, with 10 seconds of rest or transition time in between. After finishing a full circuit, you’ll rest for 30 seconds before repeating.
Here’s the layout of the workout:
– **Circuit 1:** Four exercises, completed four times (twice on the right side and twice on the left side)
– **Circuit 2:** Five exercises, completed three times
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video to take extra rest if needed. Always pay attention to your body and adjust or stop as necessary. The session wraps up with a guided cool-down and stretching to aid in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a sequence of mobility-focused movements to warm up and loosen your body.
**Circuit 1 (08:49)**
For this circuit, place the resistance band around your thighs (optional).
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
No resistance band is required for this circuit.
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and unwind your muscles.
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### **Additional Notes**
This class is intended to be inclusive and adjustable for all fitness levels. If you need to modify, just use a lighter weight or omit the resistance band. Remember to listen to your body and take breaks as necessary.
If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole