**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and endurance using minimal gear. All that is required is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact—no jumping! Furthermore, it’s straightforward to adjust by changing the weight to match your fitness level. This workout is suitable for all individuals, regardless of their experience levels.
If you love this class, make sure to explore the upper body variant, which will be live on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Requirements:**
– One heavy weight (I am utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. Following this, we will proceed into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. After you complete all exercises in a circuit, a **30-second** rest is taken before you repeat the circuit.
– **Circuit 1**: Executed four times (twice on each side).
– **Circuit 2**: Executed three times.
A **1-minute rest period** is allotted between the two circuits. You can pause the video and take extra breaks as necessary. Always pay attention to your body and feel free to modify or stop when needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– Time: 01:44
**Circuit Workout**
– Time: 08:49
**Circuit 1** (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– Time: 41:04
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This lower body strength class is an excellent method to push your limits and develop strength. If you seek additional lower body workouts, they are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole