### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuits class aims to enhance your strength and stability with minimal gear. All you need is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact with no jumping involved, making it easy to adjust by opting for a lighter weight. It’s a superb workout suitable for all fitness levels!
If you fall in love with this class, be sure to check the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
—
### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
—
### Class Outline
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic moves to prepare your body for the workout. Following that, we proceed to two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30 seconds** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, you’ll have a **1-minute recovery interval**. Feel free to pause the video and rest further if necessary. Always heed your body’s signals and adjust or halt as required.
The class wraps up with a guided cool-down and stretching session to facilitate your body’s recovery.
—
### Workout Details
**Warm-Up & Mobility**: 01:44
We will initiate with a set of mobility drills and dynamic movements to warm up and prepare your body for the workout.
**Circuit 1** (with optional resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
We will conclude the class with a guided cool-down and stretching routine to support your muscles in recovery and enhance flexibility.
—
### Extra Information
If you seek additional lower body workouts, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to pay attention to your body throughout!
xo,
Nicole