### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. You will only need one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easily adjustable for every fitness level. Just modify the weight as needed, and you’re set!
If you like this class, be sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class:
– **One substantial weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session begins with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate heat. Following that, you’ll progress into two separate circuits:
#### **Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed **four sets** (two sets on the right side, two on the left side).
– **Circuit 2:** Executed **three sets**.
You’ll also receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune into your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist in recovery and relaxation.
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### Workout Details
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
#### **Circuit 1** (Resistance band positioned around thighs):
1. Hip Bridge (with one heel elevated)
2. Adjusted 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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time:** 41:04
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### Closing Thoughts
I hope you find joy in this lower body strength class! If you’re seeking more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole