**Lower Body Strength Circuits Class: A 45-Minute Workout**
This 45-minute lower body strength circuits session is crafted to assist you in developing strength and mobility using minimal gear. All you require is a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact, free from jumping, and provides straightforward modifications—feel free to select a lighter weight if necessary. It’s a fantastic workout suitable for every fitness level!
If you find this class enjoyable, make sure to explore the upper body variant, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session opens with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we shift to two circuits of strength workouts:
– **Circuit 1:** Four exercises, each lasting 45 seconds with 10 seconds allocated for rest/transition. You’ll perform four sets (two on the right side, two on the left side), with a 30-second break in between each set.
– **Circuit 2:** Five exercises, each lasting 45 seconds with 10 seconds reserved for rest/transition. You’ll execute three sets, with a 30-second intermission between each set.
A one-minute recovery window will be available between the two circuits. You are encouraged to pause the video and take additional time if required. Always pay attention to your body and make modifications or take breaks as needed.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Initiate with movements that enhance mobility and warm your muscles.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop (optional)*
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)
Finish four sets of Circuit 1 (two on each side).
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
Complete three sets of Circuit 2.
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and soothe your muscles.
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I hope you find this lower body strength workout enjoyable! For additional lower body workouts, explore my comprehensive collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole