**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Are you seeking an effective, low-impact lower body workout that is easy to customize? This 45-minute lower body strength circuits class is just what you need! You will only require one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class includes a guided warm-up and cool-down, and there’s no jumping required—making it suitable for all fitness levels. Just adjust the weight according to your preference, and you’re ready to start!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Summary**
**Supplies Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase temperature. After that, we will proceed into two unique circuits, each crafted to strengthen and sculpt your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises, performed for 45 seconds each with 10 seconds for rest/transition. You will repeat this circuit four times (twice on the right side and twice on the left side).
– **Circuit 2:** Five exercises, completed for 45 seconds each with 10 seconds for rest/transition. This circuit is done three times.
You’ll enjoy a one-minute recovery between the two circuits. Feel free to pause the video to take extra breaks if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We will begin with a series of mobility exercises and dynamic movements to prepare your body for the workout.
**Circuit 1 (08:49)**
*Band 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 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)**
Conclude the class with a guided cool-down and stretch to relax your muscles and enhance flexibility.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! Remember, all my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/). Always be mindful of your body, modify as necessary, and have a great time!
xo,
Nicole