### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength session aims to enhance your strength and stamina with minimal equipment requirements. You only need one heavy weight (either a dumbbell or kettlebell is ideal) and, optionally, a resistance band loop. The class is low-impact and does not include jumping, making it easily adjustable to suit your fitness level—simply select a lighter weight if necessary. As always, the program includes a structured warm-up and cool-down, ensuring a safe and effective experience. This class is suitable for all!
If you like this workout, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary
The session kicks off with a guided warm-up focused on mobility and dynamic movements to prepare your body and generate heat. Following that, we engage in two strength circuits:
#### **Circuit Layout**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, 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
Between the circuits, you’ll enjoy a **1-minute recovery period**, but feel free to pause the video and take extra time if necessary. Always trust your body and make modifications or take breaks as required. The class wraps up with a guided cool-down and stretching to aid your muscles in recovering.
—
### Workout Details
**Warm-Up & Mobility**
– 01:44 Start your warm-up with mobility exercises and dynamic movements.
**Circuit Workout**
– 08:49 Commence the circuit section of the workout.
#### **Circuit 1** (Optional resistance band around thighs)
1. Hip Bridge (with 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 the session with a guided cool-down and stretching routine.
—
### Closing Thoughts
I hope you find enjoyment in this lower body strength circuits class! If you seek additional lower body workouts, you can find them conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole