### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, involves no jumping, and is easy to adjust—making it suitable for all fitness levels.
If you like this class, don’t miss the upper body edition, which will be launched 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
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. After that, we transition into two separate circuits, each crafted to effectively target your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Comprises four exercises, done for 45 seconds each with 10 seconds of rest/transition time. After completing the four exercises, a 30-second rest is taken before repeating the circuit. You will accomplish **four sets** of Circuit 1 (two sets on each side).
– **Circuit 2:** Contains five exercises, also performed for 45 seconds each with 10 seconds for rest/transition. You will complete **three sets** of Circuit 2.
Between the two circuits, a one-minute recovery period is provided. Feel free to pause the video and take more rest if required. Always heed your body’s signals and modify or cease as needed.
The session wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with optional 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I trust you will enjoy this lower body strength class! It’s an excellent way to challenge your muscles, enhance mobility, and gain strength. If you are seeking more lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole