**Lower Body Strength Circuits Class: A 45-Minute Workout for All Skill Levels**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal equipment required. You will only need one heavy weight (either a dumbbell or kettlebell works effectively) and an optional resistance band loop. The class features a guided warm-up, two sets of exercises, and a cool-down stretch. It is low-impact (no jumping involved) and can be easily adjusted—simply modify the weight according to your fitness level. This workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Things You’ll Need for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We will kick off with a guided warm-up targeting mobility and dynamic movements to get your body ready for the workout. After that, we will jump into two exercise circuits:
– **Circuit 1:** Four exercises performed for 45 seconds each, with a 10-second rest/transition time between moves. You’ll execute four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2:** Five exercises performed in the same 45-seconds-on, 10-seconds-off style. You’ll do three rounds of this circuit.
You’ll have one minute to recover between circuits. Feel free to pause the video for extra rest if needed. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist in muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll initiate with a sequence of movements to loosen and warm the body up.
**Circuit 1 (08:49)**
*Optional: Resistance band loop around thighs*
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
**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 (41:04)**
We will conclude with a guided cool-down to stretch and soothe your muscles.
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### **Additional Notes**
This workout is crafted to be flexible and customizable. If you need extra time to recover between circuits or exercises, feel free to pause the video. Always prioritize good form and listen to your body.
If you’re interested in more lower body workouts, take a look at my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo,
Nicole