**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Fitness Levels**
This 45-minute lower body strength circuits session aims to enhance your strength and mobility with minimal gear required. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The class is low-impact and excludes jumping exercises, allowing easy modifications to suit your fitness level—simply select a lighter weight if necessary. As always, the workout features a guided warm-up and cool-down for safety and effectiveness. This class is suitable for everyone!
If you appreciate this workout, don’t miss the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we engage in two distinct circuits, each crafted to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing one circuit round, you’ll take a 30-second break before starting again.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
Between the circuits, you’ll have a one-minute recovery interval. Feel free to pause the video for extra rest if you require it. Always pay attention to your body and adjust or halt as you deem necessary. The class wraps up with a guided cool-down and stretch, aiding your muscles in recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band positioned 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength circuits class enjoyable! For additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole