### 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 flexibility using minimal gear. All you require is one substantial weight (a dumbbell or kettlebell will suffice) and a resistance band loop is optional. The class features a guided warm-up and cool-down, with no jumping involved, allowing easy modifications for your fitness level. No matter if you are a beginner or more seasoned, this workout suits everyone perfectly!
If you find this class enjoyable, 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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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Overview
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we dive into two circuits of exercises:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between moves. After finishing a full circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest as needed. Always tune into your body, adjust as necessary, and cease if something doesn’t feel right.
The class wraps up with a guided cool-down and stretch to facilitate your body’s 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 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, then Squat.
3. Curtsy Lunge to Knee Drive, then Squat.
4. Squat Clean x2 to Get-Up.
5. Bear Plank Knee Taps (bodyweight).
**Cool Down & Stretch:**
– 41:04
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole