**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is tailored to enhance strength and mobility with minimal equipment. You’ll only need one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The class is low-impact (no jumping involved!) and can be easily adjusted—just choose a lighter weight if necessary. It’s an excellent workout for all fitness levels.
If you appreciate this lower body routine, don’t forget to check out the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Require**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout that follows. After the warm-up, we’ll transition into two circuits of strength exercises.
– **Circuit 1:** Four exercises done for 45 seconds each, with a 10-second rest/transition period between moves. You’ll complete four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises completed for 45 seconds each, with a 10-second rest/transition time. You’ll perform three sets of this circuit.
Between the circuits, you’ll have one minute to recover. Feel free to pause the video and take extra rest as you see fit. Always pay attention to your body and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### **Workout Breakdown**
Here’s a detailed breakdown of the class:
**01:44 – Warm-Up & Mobility**
A guided warm-up to enhance mobility and prepare your body for the circuits.
**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, floating)
**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**
Conclude the class with a soothing cool-down and stretch to enhance flexibility and support recovery.
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### **Final Thoughts**
I hope you find pleasure in this lower body strength circuits class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole