**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits class is created to assist you in developing strength and mobility with minimal equipment needed. All you require is one heavy weight (either a dumbbell or kettlebell) and optionally a resistance band loop. The class is low-impact (no jumping required) and easily adjustable—just modify the weight according to your fitness level. It’s an excellent workout for everyone!
If you appreciate this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session starts with a guided warm-up aimed at improving mobility and dynamic movements, preparing your body for the workout.
The main workout comprises two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is performed for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you will rest for 30 seconds before going through the circuit again.
– **Circuit 1:** You will complete four sets (two on the right side, two on the left).
– **Circuit 2:** You will complete three sets.
Between the two circuits, enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary—always heed your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A guided warm-up to ready your body for the workout.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to aid in your recovery and stretch your muscles.
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### **Additional Notes**
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole