### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is tailored to enhance strength and mobility using minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, which makes it simple to adjust according to your fitness level. Whether you are a novice or more seasoned, this workout is suitable for everyone!
If you like this class, don’t forget to look into the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for the Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Then, we transition into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Completed three times
Between the two circuits, you’ll have a **1-minute recovery break**. Feel free to pause the video and take extra rest 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 aid your body in recovery.
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### Workout Breakdown
– **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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! It’s a fantastic way to challenge your muscles, boost mobility, and develop strength. If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole