### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit routine is crafted to enhance strength and flexibility with minimal gear required. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a structured warm-up and cool-down, making it accessible for all fitness levels. Additionally, it’s low-impact with no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This workout is suitable for all!
If you like this class, make sure to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body for the workout. After that, we proceed into two circuits of exercises.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time. You’ll repeat this circuit four times (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between the two circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and modify or stop when necessary. The class wraps up with a guided cool-down and stretch to support your recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Thoughts:
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole