### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class focused on lower body strength circuits is crafted to enhance your strength and flexibility with minimal gear. You’ll only require a heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session features a structured warm-up and cool-down, and it’s gentle on the joints—no jumping involved! Modifications are simple; just switch to a lighter weight, making it accessible for all fitness levels.
If you like this session, don’t miss the upper body variant, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Necessary Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body for the workout. Next, we jump into two strength circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is executed for **45 seconds**, with a **10-second rest/transition time**. 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 the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll receive a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest whenever necessary. Always heed your body’s signals and adjust or halt if needed.
The session wraps up with a guided cool-down and stretching to aid muscle recovery.
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### Workout Details
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can explore them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole