### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to enhance your strength and flexibility with minimal gear. All that’s required is one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping involved), and can be easily tailored by modifying the weight. It’s a workout fit for everyone!
If you find this class enjoyable, don’t miss out on 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 (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up emphasizing mobility and dynamic moves to get your body ready for the workout. After that, we jump into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll take a **30-second** break before starting the circuit again.
– **Circuit 1:** Completed **four times** (twice on each side).
– **Circuit 2:** Completed **three times**.
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest whenever necessary. Always pay attention to your body and adjust or stop as needed.
The workout wraps up with a guided cool-down and stretches to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Initiate with dynamic movements to increase warmth and enhance mobility.
**Circuit Workout**
– 08:49 Commence the circuit part of the class.
**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 Conclude the class with a guided cool-down and stretching routine.
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### Final Thoughts
I hope you find enjoyment in this lower body strength circuits class! If you’re in search of more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole