### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is created to challenge and improve your lower body with the use of minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it simple to adapt according to your fitness level. Whether you are a novice or more experienced, this workout is appropriate for all—just adjust the weight as necessary.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Layout:
– **Circuit 1:** Four exercises performed for 45 seconds each, with a 10-second rest/transition between exercises. Once all four exercises are done, you’ll have a 30-second break before repeating the circuit. You’ll complete **four sets in total** (two on the right side and two on the left side).
– **Circuit 2:** Five exercises conducted in the same pattern as Circuit 1. You’ll perform **three sets in total** of this circuit.
Between Circuit 1 and Circuit 2, there’s a one-minute recovery phase. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adjust or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Details:
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### Closing Thoughts:
I hope you find enjoyment in this lower body strength class! It’s a wonderful method to enhance strength and stability while keeping it low-impact. For more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole