### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session aims to enhance your strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumping, making it simple to modify to suit your fitness level—just adjust the weight as needed. It’s a flexible workout appropriate for everyone!
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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### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout. Following that, we move into two circuits of exercises crafted to target your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, 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
Between both circuits, there’s a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility:**
– **Start Time:** 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– **Start Time:** 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! For additional lower body workouts, a complete collection is organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole