### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body strength with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session includes a guided warm-up and cool-down, avoids jumping, and can be easily adjusted—just select a lighter weight if necessary. It’s an excellent workout suitable for everyone, irrespective of fitness level!
If you like this class, don’t miss the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up to activate your body and prepare for the workout. The warm-up emphasizes mobility and includes dynamic movements to increase body temperature and ready your muscles.
The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required. Always trust your body—adjust 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)**
– A dynamic warm-up to ready your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1** (Optional: 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, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
– A guided cool-down to help relax and stretch your muscles after the session.
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole