### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit is tailored to enhance strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The class features a guided warm-up and cool-down, is low-impact with no jumps, and can easily be adjusted by opting for a lighter weight. This workout suits all fitness levels!
If you love this session, don’t miss the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Next, we move into two circuits:
– **Circuit 1**: Four moves
– **Circuit 2**: Five moves
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition** in between. After finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
Between the circuits, a **1-minute recovery** is provided. Feel free to pause the video and take extra time if necessary. Always listen to your body—adjust or pause as needed.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44 Start with dynamic movements to warm up and enhance mobility.
**Circuit Workout**
– 08:49 Commence circuit training.
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Finish with a guided cool-down to stretch and relax your muscles.
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### Closing Thoughts
I hope you appreciate this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole