### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance your strength and stability. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The class features low-impact exercises without jumping, allowing for easy modifications—just choose a lighter weight if necessary. It’s an excellent workout suited for all fitness levels!
If you find this class enjoyable, be sure to explore the upper body variation, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight:** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The workout kicks off with a guided warm-up to enhance mobility and progressively increase heat through dynamic movements. Following that, we will transition into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is done for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in the circuit are finished, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll get a **1-minute recovery period**. Feel free to pause the video and take additional time if needed—always tune in to your body and modify or stop if required. The class wraps up with a guided cool-down and stretch to leave you revitalized.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (with resistance band secured around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you have a great time with this lower body strength class! Remember to heed your body’s signals and adjust accordingly. If you’re in search of more lower body workouts, you can access all of them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole