### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance your strength and mobility with minimal equipment requirements. You’ll only need a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, focuses on low-impact movements with no jumping, and offers easy modifications through weight adjustments. It’s suitable for all fitness levels!
If you like this class, 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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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview:
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following this, we progress into two sets of exercises:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
A **1-minute recovery** is provided between the circuits, but you’re welcome to pause the video and take additional time if needed. Always heed your body’s signals and adjust or stop whenever necessary. The class wraps up with a guided cool-down and stretch to aid recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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)
– **41:04** – Cool Down & Stretch
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### Final Thoughts:
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can find an organized collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole