**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance your strength and stability using minimal gear. All you need is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact, without any jumping, and is straightforward to adapt—just choose a lighter weight if necessary. It’s an excellent workout for all fitness levels!
If you like this class, don’t miss the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. After that, we engage in two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each activity lasts for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are completed, you’ll have a 30-second rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop when required.
The class wraps up with a guided cool-down and stretch to aid in 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 raised)
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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### **Additional Notes**
Take breaks as needed and always focus on maintaining proper form rather than speed or intensity. This class is designed to be both challenging and accessible, so feel free to modify the exercises to match your fitness level.
If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo,
Nicole