### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. You only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact with no jumping, allowing for easy modifications to fit your fitness level—just change the weight as necessary. It’s an ideal workout for all!
If you like this class, be sure to look for 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 utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class begins with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Afterwards, we will tackle two unique circuits:
– **Circuit 1:** Four exercises, executed two times on each side (right and left), totaling four sets.
– **Circuit 2:** Five exercises, carried out for three sets.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition** between exercises. After finishing each circuit, you’ll take a **30-second** break before starting again.
There will be a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest if needed—always pay attention to your body and modify or stop whenever required.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
Prepare your body with dynamic movements focused on mobility to increase warmth and enhance your range of motion.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band positioned 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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool-Down & Stretch**
Conclude the class with a guided cool-down to stretch and unwind your muscles.
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### Extra Resources
I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can locate them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole