### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is created to enhance your strength and stability utilizing just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it a comprehensive workout. With no jumping included and simple modifications available (just opt for a lighter weight), this class is suitable for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Items Needed for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Outline
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we move into two strength circuits:
#### Circuit Format:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once all exercises in a circuit are finished, rest for **30 seconds** before starting again.
You’ll accomplish:
– **4 sets of Circuit 1** (two sets on the right side, two on the left)
– **3 sets of Circuit 2**
Between the two circuits, you’ll have a **1-minute recovery break**. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretching routine to aid in recovery.
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### Workout Details
**01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prepare your body for the session.
**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**
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### Closing Thoughts
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole