### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Skill Level
This 45-minute lower body strength circuit class aims to enhance your strength and mobility with minimal equipment requirements. All that’s necessary is a single heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The workout is low-impact (no jumping required), allowing for easy modifications by opting for a lighter weight. This class is suitable for everyone, regardless of whether you are a beginner or more experienced!
If you find this session enjoyable, be sure to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class commences with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the approaching workout. Following this, we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on each side).
– **Circuit 2:** Done three times.
Between the two circuits, a one-minute recovery is provided. Feel free to pause the video for extra rest if necessary—always be attentive to your body and make modifications or stop as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
– Concentrate on dynamic movements to increase warmth and enhance mobility.
**Circuit Workout:** 08:49
**Circuit 1** (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, elevated)
**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)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you enjoy this lower body strength session! Remember to heed your body’s signals, take breaks as necessary, and adjust exercises to fit your fitness level.
Interested in additional lower body workouts? You can discover all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole