### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility while utilizing minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumping, which allows for easy modifications by simply selecting a lighter weight. It’s an adaptable workout fit for everyone!
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **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 concentrating on mobility and dynamic movements to prepare your body for the session. Following that, we transition into two separate circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** Conducted four times (twice on the right side, twice on the left side)
– **Circuit 2:** Conducted three times
Between the circuits, you’ll enjoy a **one-minute recovery break**. Feel free to pause the video and take extra rest if necessary. Always listen to your body, and adjust or pause as required. The class wraps up with a guided cool-down and stretch to assist 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 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool Down & Stretch
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### Final Thoughts:
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole