### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit workout is tailored to enhance strength and mobility with minimal equipment required. All you need is one heavy weight (a dumbbell or kettlebell is perfect) and optionally a resistance band loop. The class features a guided warm-up and cool-down, involves no jumping, and is simple to modify—making it perfect for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout ahead. Following that, we transition into two circuits of strength exercises:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** afterward. Once all exercises in a circuit are completed, you’ll take a break for **30 seconds** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Executed three times.
Between the two circuits, there’s a **1-minute recovery period**. Feel free to pause the video and take additional rest if necessary. Always tune into your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### Workout Details
**Warm-Up & Mobility**
– **Duration:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
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### Closing Thoughts
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole