### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class aims to enhance strength and mobility using minimal gear. You will need a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The class features a guided warm-up and cool-down, with no jumping, allowing you to easily adjust based on your fitness level. Whether you’re starting out or are more experienced, this workout is suitable for all!
If you like this session, don’t forget to check out the upper body version coming to [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 starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Next, we move into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1:** Complete **four sets** (two sets on the right side, two on the left).
– **Circuit 2:** Complete **three sets**.
Between the two circuits, you’ll have **one minute of recovery time**. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or halt as needed.
The class wraps up with a guided cool-down and stretch to aid 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 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
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### Closing Remarks
I hope you find this lower body strength class enjoyable! It’s an excellent method to develop strength, enhance mobility, and push your limits. For more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy sweating!
xo,
Nicole