### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class is created to enhance your strength and mobility with minimal equipment. A single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop are all you need. The class is low-impact, avoiding any jumping movements, and includes a guided warm-up and cool-down session. Modifying the workout is simple by opting for a lighter weight, making it attainable for all fitness levels.
If this workout appeals to you, 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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### What You’ll Need for Class:
– **A single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will start with a warm-up that focuses on mobility and dynamic exercises to prepare your body for the workout ahead. Following that, we will proceed into two strength circuits, each aimed at energizing your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition time. You will complete four sets (two sets on the right side, two on the left side).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You will complete three sets.
You will have a one-minute recovery period between the two circuits. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body and modify or cease as needed.
The class will finish with a guided cool-down and stretch to aid in your body’s recovery.
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### Workout Breakdown
**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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### Final Notes
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole