### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute class focusing on lower body strength circuits is tailored to enhance strength and mobility with minimal equipment. You will need just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout is designed to be low-impact, without any jumping, and it can be easily adjusted—simply modify the weight to match your fitness level. It’s accessible for everyone, no matter their experience! As always, the class features a guided warm-up and cool-down to promote a safe and effective exercise session.
If you find this session enjoyable, don’t forget to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
We’ll start with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout. The main segment of the class includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, you’ll have a **30 seconds** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
There will be a **one-minute recovery period** between the two circuits. You’re welcome to pause the video and take extra breaks if necessary. Always heed your body’s signals, modify the exercises as needed, and stop if anything feels off.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **41:04** Cool-Down & Stretch
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### Final Notes
I hope you find joy in this lower body strength workout! If you’re seeking more, all my lower body workouts are conveniently categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole