### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is designed to be low-impact with no jumping, making it simple to adapt—just modify the weight to fit your fitness level. It’s an excellent workout for anyone!
If you like this session, make sure to explore the upper body version, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The class kicks off with a structured warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout ahead. Next, we transition into two distinct circuits focused on your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing one round of the circuit, you will take a **30-second rest** before beginning again.
– **Circuit 1:** Complete **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Complete **three sets**
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take more rest if needed. Always listen to your body and modify or cease activity as required.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Outline
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
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 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 all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole