### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuits session is tailored to challenge and sculpt your lower body with minimal equipment. All you require is a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumping, allowing for easy modifications based on your fitness level—simply adjust the weight as necessary. As always, the session comes with a structured warm-up and cool-down to ensure you move safely and effectively. This workout is suited for everyone!
If you like this session, make sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we delve into the main workout comprising two circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: You will go through four sets (two on the right side, two on the left side).
– **Circuit 2**: You will perform three sets.
Between the circuits, you will have **one minute to recover**. You are welcome to pause the video and take extra rest if needed. Always tune into your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to assist in recovery and relaxation.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **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, 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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re on the lookout for more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole