**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit workout aims to challenge and sculpt your muscles using minimal equipment. All you require is a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The 45-minute class consists of a guided warm-up, two energetic circuits, and a cool-down stretch. It’s low-impact (no jumping!) and straightforward to modify by simply changing the weight. Ideal for all fitness levels!
If you loved this class, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Equipment Required**
– **Single heavy weight** (I’m using a 20 lb dumbbell, but tailor it to your strength level)
– **Optional resistance band loop** (for extra intensity)
—
### **Class Outline**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following this, we’ll transition into two distinct circuits:
– **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 rest for **30 seconds** before repeating. Circuit 1 is completed **four times** (twice on each side), and Circuit 2 is executed **three times**.
Between the two circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video and take additional breaks if necessary. Always tune into your body and modify or halt as needed. The session wraps up with a guided cool-down and stretch.
—
### **Workout Schedule**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (Resistance Band Positioned Around Thighs)**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or lifted)
#### **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 Standing Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
### **Extra Notes**
Take breaks as necessary and concentrate on maintaining proper form throughout the workout. This class is structured to enhance strength and stability in your lower body while remaining low-impact. Whether you’re a novice or advanced, you can adjust the intensity by altering the weight or omitting the resistance band.
If you enjoyed this workout, you can find additional lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and share how you feel afterward!
**xo, Nicole**