**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This lower body strength circuits class, lasting 45 minutes, is crafted to challenge and enhance your lower body with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The workout is low-impact, with no jumping involved, and can be easily adjusted by using a lighter weight. It’s an adaptable class appropriate for everyone!
If you find this session enjoyable, make sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Breakdown**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prime your body and generate heat. Following that, we transition into two primary circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is carried out for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, there’s a 30-second rest before executing the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You will also receive a one-minute recovery interval between the two circuits. Don’t hesitate to pause the video and take additional time if required. Always pay attention to your body and make modifications or take breaks as needed.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Summary**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**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 or 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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### **Closing Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole