### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class aims to enhance your strength and mobility with minimal gear. You’ll just need a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it simple to adjust for all fitness levels. Just modify the weight based on your preferences.
If you like this workout, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Required
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
We’ll start with a guided warm-up targeting mobility and dynamic movements to ready your body for the workout. Next, we’ll dive into two circuits of strength exercises:
– **Circuit 1:** Four exercises, executed twice on the right side and twice on the left side (four sets total).
– **Circuit 2:** Five exercises, executed for three sets.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing a complete circuit, you’ll receive **30 seconds of rest** before repeating.
Between Circuit 1 and Circuit 2, there’s a **one-minute recovery break**. Feel free to pause the video and take additional time if necessary. Always tune in to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid your muscle recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– **Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04
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### Extra Information
This workout is ideal for anyone looking to enhance their lower body strength while boosting mobility and stability. Remember to modulate the intensity by selecting a lighter or heavier weight and take breaks as necessary.
If you’re interested in more lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo,
Nicole