### Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels
This 45-minute lower body strength circuits course aims to enhance your strength and stability with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is low-impact—no jumping required—and can be easily adjusted to match your fitness capabilities. You can simply reduce the weight if necessary. This workout suits everyone, regardless of their background!
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Class Overview: Lower Body Strength Circuits
#### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
#### Class Format:
The session starts with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following that, we dive into the main circuit section of the class, comprising two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a rest of **30 seconds** before repeating the circuit.
– **Circuit 1**: Completed in **four sets** (two sets on the right side, two on the left side)
– **Circuit 2**: Completed in **three sets**
Between the circuits, you’ll get a **one-minute recovery break**. You can pause the video and take extra rest if needed. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
—
### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
### Closing Remarks
I hope you relish this lower body strength class! It’s an excellent way to develop strength and stability while keeping it low-impact. If you’re interested in additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you great training!
xo, Nicole