### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility using minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell works wonderfully) and a resistance band loop, if desired. The class is low-impact with no jumps, making it easy to adjust—just select a lighter weight if necessary. It’s a workout that everyone can participate in!
If you like this class, make sure to explore the upper body edition, 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 Outline
The session starts with a guided warm-up to ready your body for the workout. The warm-up emphasizes mobility and includes dynamic movements to warm up your muscles. After that, we proceed to the main workout, which comprises two circuits.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Completed **three times**
Between the two circuits, you’ll enjoy **one minute to recover**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or halt as needed.
The class concludes with a guided cool-down and stretch to facilitate your recovery.
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### Workout Overview
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with resistance band 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### Closing Thoughts
I hope you find this lower body strength class enjoyable! It’s an excellent approach to enhancing strength and stability while maintaining a low-impact routine. If you wish to discover more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole