**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class is tailored to assist you in developing strength and mobility with minimal equipment. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and optionally a resistance band loop. The class features a guided warm-up and cool-down, and there’s no jumping involved, allowing for easy modifications. Whether you’re just starting or are already advanced, this workout suits all fitness levels—simply adjust the weight to match your abilities!
If you enjoy this session, don’t miss out on the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need:**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview:**
The class kicks off with a guided warm-up aimed at promoting mobility and dynamic movements to prepare your body and increase your heart rate. Then we proceed into two circuits of strength exercises, each focused on your lower body.
– **Circuit 1:** Four exercises done for 45 seconds each, with a 10-second rest/transition period. You will perform four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises executed for 45 seconds each, with a 10-second rest/transition interval. You will complete three sets of this circuit.
After the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and feel free to modify or stop as needed. The class wraps up with a guided cool-down and stretch to support your recovery.
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### **Workout Breakdown:**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **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)
– **Cool Down & Stretch:** 41:04
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### **Tips for Success:**
– Take breaks as necessary and adjust exercises to cater to your fitness level.
– Opt for a lighter weight if you’re a beginner to strength training or recovering from an injury.
– Concentrate on technique and control during each movement to enhance effectiveness and reduce injury risk.
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I hope you appreciate this lower body strength session! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole