### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. You only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is low-impact and doesn’t include any jumping, making it suitable for all fitness backgrounds. Adjustments are straightforward—simply choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down for a safe and effective workout.
If you like this class, don’t miss the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout ahead. Next, we proceed to two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before doing it again. Circuit 1 is done four times (twice on the right side, twice on the left), while Circuit 2 is completed three times.
Between the two circuits, you’ll have a **1-minute recovery interval**, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretch designed to aid recovery and relaxation.
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### Workout Breakdown:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (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)
– **41:04:** Cool-Down & Stretch
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### Final Thoughts:
I hope you find this lower body strength class enjoyable! It’s an excellent way to challenge your muscles and enhance lower body strength. If you’re interested in more workouts, you can view all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole