**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability with minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session is low-impact, with no jumping involved, and is easily adjustable—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you liked this class, don’t miss out on the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– **One heavy weight** (I’m currently utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prep your body for the workout. After that, we jump into two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition** in between. Once all exercises in a circuit are completed, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right, twice on the left)
– **Circuit 2:** Completed three times
You’ll enjoy a **1-minute recovery** between the two circuits. Don’t hesitate to pause the video and take additional time if necessary. Always be attentive to your body, making adjustments or taking breaks whenever needed.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Begin with a warm-up that emphasizes mobility and dynamic movements to prepare your body for the session.
**08:49 – Circuit Workout**
**Circuit 1** (Band around thighs):
1. Hip Bridge (one heel lifted)
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)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretch session to soothe your muscles and enhance flexibility.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, discover my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole