### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility, needing just one substantial weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if desired. The class features a guided warm-up and cool-down, ensuring it is suitable for everyone, regardless of fitness level. Additionally, there’s no jumping required, and adjustments are simple—just opt for a lighter weight if necessary. This is an excellent session for anyone aiming to fortify their lower body!
If you liked this session, don’t miss the upper body alternative, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class begins with a guided warm-up emphasizing mobility and dynamic movements to ready your body and increase warmth. Afterward, we proceed into two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Once all exercises in a circuit are finished, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll have **one minute of recovery time** between the two circuits, but you can pause the video and take additional time if needed. Always tune into your body—modify or halt as required. The class concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
– **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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### Closing Remarks
I hope you find joy in this lower body strength class! It’s a wonderful opportunity to develop strength and stability while pushing your limits. If you seek more lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole