### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class is crafted to enhance your strength and stability while using minimal gear. You just need a single heavy weight (a kettlebell or dumbbell works perfectly) along with an optional resistance band loop. The class is low-impact (no jumping!) and easily adjustable—just modify the weight to match your fitness level. It’s an excellent choice for individuals of all backgrounds and experiences.
If you find this class enjoyable, be sure to explore the upper body edition, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary
The session begins with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following that, we transition into two distinct circuits aimed at targeting your lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises, completed for 45 seconds each with a 10-second rest/transition period. Once all four exercises are finished, you’ll have a 30-second break before repeating the circuit. You’ll do a total of four sets (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also completed for 45 seconds each with a 10-second rest/transition period. After finishing all five exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll finish three sets in total.
There will be a one-minute recovery between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery and relaxation.
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### Workout Details:
**Warm-Up & Mobility (01:44)**
Commence with movements aimed at enhancing mobility and warming up your muscles.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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)
**Cool-Down & Stretch (41:04)**
Conclude with a guided stretch to soothe your muscles and enhance flexibility.
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### Additional Information:
If you’re seeking further lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to tune into your body throughout!
xo, Nicole