### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is ideal for enhancing strength and mobility. All you require is a single heavy weight, such as a dumbbell or kettlebell, along with an optional resistance band loop. The class is low-impact (no jumping involved!) and can be easily modified—simply adjust the weight according to your fitness level. The session also features a guided warm-up and cool-down, ensuring it’s suitable for all participants.
If you like this workout, 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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### Required Equipment:
– **Single 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 concentrating on mobility and dynamic movements to prepare your body and increase warmth. Following that, we’ll dive into two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is carried out for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you will rest for 30 seconds before repeating. Circuit 1 is performed four times (twice on each side), whereas Circuit 2 is executed three times.
There will be a one-minute recovery time between the two circuits, but feel free to pause the video and take extra rest as necessary. Always pay attention to your body and modify or halt as required. The class wraps up with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Details
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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I hope you love this lower body strength class! For additional lower body workouts, take a look at my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole