**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits class is crafted to aid you in enhancing strength and mobility with minimal equipment. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The workout is low-impact—no jumping involved—and can be readily adjusted by changing the weight. It’s an excellent option for any fitness level! As always, the class includes a guided warm-up and cool-down to guarantee a safe and productive workout experience.
If you liked this lower body session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment**:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class commences with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and increase warmth. After that, we move into two strength circuits, each aimed at your lower body.
– **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between. You will finish four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2**: Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between moves. You’ll go through three sets of this circuit.
In between the two circuits, there is a one-minute recovery break. Feel free to pause the video and take extra rest if you need to—always listen to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit Workout**
– **Start Time**: 08:49
**Circuit 1** (Resistance band around thighs, optional):
1. Hip Bridge (one heel raised)
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)
**Cool Down & Stretch**
– **Start Time**: 41:04
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### **Final Notes**
I hope you have a great time with this lower body strength circuits class! If you’re in search of more lower body workouts, you can discover all of them arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole