**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute lower body strength circuits class aims to enhance strength and mobility with minimal equipment required. You only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it easy to adjust to your fitness level. Whether you are a beginner or more experienced, this workout caters to everyone. Just modify the weight to fit your requirements.
If you find this class enjoyable, don’t miss the upper body version that will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You Will Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Outline**
The session starts with a guided warm-up focusing on mobility and dynamic movements to prepare your body and generate heat. Subsequently, we proceed to the main workout, which includes two circuits. Here’s the structure:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in one circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or halt as required. The class wraps up with a guided cool-down and stretch to assist in recovery.
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### **Workout Details**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1** (with optional resistance band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole