### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to help you enhance strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it adaptable for all fitness levels. Just modify the weight according to your preferences, and you’re all set!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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
We will commence with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Following that, we’ll engage in two exercise circuits aimed at your lower body. Here’s the plan:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll take a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as required. We’ll conclude the class with a guided cool-down and stretch to aid in recovery.
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### Workout Details
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**: 41:04
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This workout is excellent for developing lower body strength while keeping it low-impact. If you’re interested in more lower body workouts, you can find a complete list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and let me know how it goes!
xo, Nicole