### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute circuit class focusing on lower body strength aims to enhance your power and stability with minimal gear required. Just grab a single heavy object (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, designed to be low-impact with no jumping, making it easy to adapt to your personal fitness level. Whether you’re just starting out or are more experienced, this workout is suitable for everyone!
If you like this session, don’t miss the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **One heavy object** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Outline
We’ll start with a guided warm-up to enhance mobility and introduce dynamic movements, preparing your body for the workout. The class consists of two circuits, each aimed at building lower body strength and stability.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll enjoy a **1-minute break** between the two circuits. Feel free to pause the video to take extra rest if required. Always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid muscle recovery.
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### Workout Details
– **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 Apart
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Closing Remarks
I hope you have a great time doing this lower body strength class! For more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole