**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class aims to enhance strength and flexibility with minimal equipment. You will only need one heavy weight (like a dumbbell or kettlebell) and a resistance band loop, if desired. The class is low-impact with no jumps, making it easily adjustable by changing the weight. It’s an excellent choice for participants of all fitness levels!
If you like this workout, check out the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Overview**
The session begins with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. After that, we will engage in two different circuits, each aimed at targeting your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you will have a **30-second rest** before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there will be a **one-minute recovery interval**. You’re welcome to pause the video and rest more if necessary. Always heed your body’s signals and modify or stop as needed.
The class concludes with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Breakdown**
– **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, 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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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole