**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and mobility using just one heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring a low-impact experience with no jumping required. It’s straightforward to adapt—just opt for a lighter weight if necessary—making it an excellent routine for all fitness abilities.
If you appreciate this class, don’t miss out on the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Summary**
The class starts with a guided warm-up, concentrating on mobility and dynamic activities to prepare your body and generate warmth. Next, we transition into two strength circuits:
– **Circuit 1**: Comprising four exercises
– **Circuit 2**: Comprising five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, a **30-second** rest will be taken before repeating.
– **Circuit 1**: Performed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Performed three times
You’ll have **one minute of recovery** between the circuits. Feel free to pause the video for extra rest if needed. Always heed your body’s signals and modify or halt as required. The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Start with mobility-focused and dynamic exercises to warm up.
**Circuit Activity**
– 08:49 Initiate the circuit segment of the workout.
**Circuit 1** (with resistance band around thighs, if applicable):
1. Hip Bridge (one heel raised)
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 Conclude with a guided cool-down and stretching routine.
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### **Further Remarks**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can access a full list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole