**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuits class is tailored to help you enhance your strength and mobility with minimal equipment. You will only need one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping, making it easy to adjust by opting for a lighter weight. Suitable for both beginners and advanced participants, this workout is ideal for everyone! As always, the session starts with a guided warm-up and a cool-down to ensure a secure and effective workout.
If you like this class, don’t forget to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class begins with a guided warm-up that emphasizes mobility and dynamic movements to warm up your body and enhance readiness. Following this, we engage in two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises within a circuit, you will take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.
Between the two circuits, you’ll have a **one-minute recovery break**, but don’t hesitate to pause the video and take additional time if you require it. Always pay attention to your body—modify or take a break as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (with 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 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– **Start Time:** 41:04
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I hope you find joy in this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole