**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit is crafted to challenge and enhance your lower body with minimal equipment required. You’ll need just one heavy weight (a dumbbell or kettlebell works fine) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping required), and provides simple modifications—just choose a lighter weight if necessary. It’s an excellent workout suitable for everyone, regardless of their fitness level!
If you like this class, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The workout kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we will proceed into two circuits of exercises targeting your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for **45 seconds**, followed by a **10-second rest/transition period**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the circuits, you’ll have a **1-minute recovery break**. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole