**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength and mobility with minimal equipment. All you require is one heavy weight (a kettlebell or dumbbell is ideal) and optionally a resistance band loop. The session is low-impact and doesn’t involve jumping, making it easy to adapt by just modifying the weight. It’s a fantastic workout for individuals of any fitness level!
If you liked this class, be sure to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Afterward, we transition into two strength circuits:
1. **Circuit 1**: Four exercises, executed for 45 seconds each, with 10 seconds of rest/transition time in between. You’ll perform a total of four sets (two sets on the right side, two on the left side), with a 30-second rest in between sets.
2. **Circuit 2**: Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets total.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The session concludes with a guided cool-down and stretching to assist your body in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility**: 1:44
– **Circuit Workout**: 8:49
#### **Circuit 1** (with resistance band around thighs):
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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### **Additional Notes**
Take breaks as necessary and adapt exercises to match your fitness level. Keep in mind, the focus is on moving safely and efficiently.
If you enjoyed this session, you can find more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole