### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is tailored to enhance your strength and mobility with minimal equipment. All that’s required is one heavy weight (a kettlebell or dumbbell works perfectly) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping involved, and modifications are simple—just choose a lighter weight if needed. This workout is ideal for anyone aimed at reinforcing their lower body!
If you like this class, be sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Post warm-up, we proceed to two strength circuits. Here’s how it’s organized:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll take a **30 seconds** rest before repeating the circuit.
– **Circuit 1:** Executed **four sets** (twice on the right side, twice on the left side)
– **Circuit 2:** Executed **three sets**
You will have a **1-minute recovery** between the two circuits, but feel free to pause the video and extend your rest if needed. Always heed your body and modify or halt as necessary. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Summary
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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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### Conclusion
I hope you find enjoyment in this lower body strength class! It’s an excellent opportunity to push your limits and build strength. If you’re interested in additional lower body workouts, you can access them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole