**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits session is crafted to enhance and fortify your lower body with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The routine is low-impact with no jumping, making it easy to adjust by simply opting for a lighter weight. Whether you’re new to fitness or more experienced, this class is suitable for everyone! As always, the session features a guided warm-up and cool-down to guarantee a safe and effective workout.
If you appreciate this class, make sure to explore the upper body variant, which will be offered this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure**
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the session. Following this, we advance into two circuits of exercises:
– **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition. After finishing all four exercises, you’ll rest for 30 seconds before repeating the circuit. This circuit is performed four times (twice on the right side, twice on the left).
– **Circuit 2**: Five exercises, followed in the same 45-seconds-on, 10-seconds-off pattern. This circuit is completed three times.
Between the two circuits, a one-minute recovery period will be provided. Feel free to pause the video and take extra rest as needed. Always listen to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovering and enhancing flexibility.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a warm-up to get your body moving and prepared for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down to stretch and relax your muscles.
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I hope you find enjoyment 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