**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class aims to enhance your strength and mobility with minimal equipment. You’ll just need a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The class features a guided warm-up and cool-down, avoids jumping exercises, and can be easily adjusted to fit your fitness level—just change the weight as needed. Great for fitness lovers of all kinds!
If you find this class enjoyable, don’t miss the upper body version coming to [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up that focuses on mobility and dynamic movements to prepare your muscles and generate warmth. Next, we move into two different circuits aimed at your lower body.
– **Circuit 1**: Consists of four exercises, each done for 45 seconds with a 10-second rest/transition period. You’ll go through four sets of this circuit, alternating sides (two sets for the right side and two for the left).
– **Circuit 2**: Comprises five exercises, again performed for 45 seconds each with a 10-second rest in between. This circuit is repeated three times.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video for extra rest if required. Always pay attention to your body—modify or stop whenever necessary. The class ends with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We commence with a warm-up to loosen your joints and engage your muscles, including dynamic movements to prepare your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Optional 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)
Perform four sets of this circuit, alternating sides.
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
Complete three sets of this circuit.
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles, leaving you feeling refreshed and satisfied.
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### **Extra Information**
This class is created to be inclusive for all fitness levels. You can adjust the intensity by using lighter weights or omitting the resistance band. Remember to listen to your body and take breaks when necessary.
If you’re in search of more lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole