**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit class aims to enhance your strength and flexibility with minimal equipment. All you require is one heavy weight (either a dumbbell or kettlebell will suffice) and, if desired, a resistance band loop. The class is low-impact and avoids jumping, making it easy to adjust by simply selecting a lighter weight. It’s an inclusive and efficient workout suitable for everyone!
If you find this class enjoyable, consider checking out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
—
### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a structured warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. After that, we move into two circuits of exercises.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds allotted for rest/transition. You’ll go through four rounds of this circuit (two on each side).
– **Circuit 2:** Five exercises, each done for 45 seconds with 10 seconds for rest/transition. You’ll have three rounds of this circuit.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with activities that enhance mobility and progressively raise your body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and ease your muscles.
—
I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole