### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if desired. The class is low-impact without any jumping, making it easy to adjust—opt for a lighter weight if necessary. Whether you’re just starting out or are more experienced, this workout is suitable for everyone!
If you like this class, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session begins with a guided warm-up concentrating on mobility and dynamic movements to get your body ready. Next, we jump into two circuits of strength exercises. Here’s the structure of the workout:
1. **Circuit 1**: Four exercises, done for 45 seconds each with 10 seconds of rest/transition time. You’ll perform four sets in total (twice on each side).
2. **Circuit 2**: Five exercises, using the same 45-seconds-on, 10-seconds-off pattern. You’ll complete three sets total.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take more time if you require—always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin with a guided warm-up to mobilize your body and prepare for the workout.
**Circuit 1 (with optional resistance band around thighs)**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Finish with a guided cool-down to stretch and relax your muscles.
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### Additional Notes
Take breaks as needed and modify the intensity to fit your fitness level. This workout is meant to challenge you while being accessible to everyone. If you’re looking for more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it goes!
xo, Nicole