### Lower Body Strength Circuits Class: A 45-Minute Workout with Limited Equipment
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility using just one substantial weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—simply choose a lighter weight if preferred. This workout is excellent for anyone aiming to fortify their lower body!
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **One 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 aimed at enhancing mobility and dynamic movements to ready your body. Following that, we transition into two distinct circuits, each crafted to test your lower body and develop strength.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition**. Once a complete circuit is finished, you’ll take a **30-second break** before starting again. Here’s the outline:
– **Circuit 1:** Four sets in total (two on the right side, two on the left)
– **Circuit 2:** Three sets in total
Between the two circuits, you’ll enjoy a **one-minute recovery interval**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals—modify or halt as needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**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 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**
– **Start Time:** 41:04
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### Final Thoughts
I trust you’ll find enjoyment in this lower body strength class! For more lower body routines, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole