**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility utilizing minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell is excellent) and an optional resistance band loop. This class is low-impact (no jumping involved) and can be easily adjusted—just modify the weight to match your fitness capabilities. It’s an exceptional workout suitable for everyone!
If you appreciate this class, don’t forget to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Necessary Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. After that, we will transition into two separate circuits, each tailored to focus on your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Every exercise lasts for **45 seconds** with **10 seconds for rest/transition** in between. Upon completing all exercises in a circuit, you will enjoy **30 seconds of rest** before repeating.
– Circuit 1 is executed **four times** (twice on the right side, twice on the left side).
– Circuit 2 is performed **three times**.
You’ll receive a **one-minute recovery** between the two circuits; however, feel free to pause the video and take extra breaks if necessary. Always be attuned to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretching routine to aid your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (Resistance 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, 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
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole