### 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 equipment. You will only need one heavy weight (dumbbell or kettlebell) and optionally a resistance band loop. The workout features a guided warm-up and cool-down, excludes jumping, and is simple to adapt—simply modify the weight according to your fitness level. It’s an adaptable workout suitable for everyone!
If you like this session, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Overview
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we progress into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise runs for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest 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 will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body—modify or cease as needed.
The session wraps up with a guided cool-down and stretch to assist your body in recovering.
—
### Workout Breakdown
– **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 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)
– **Cool-Down & Stretch:** 41:04
—
### Final Notes
I hope you find this lower body strength class enjoyable! If you’re looking for more lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole