**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility utilizing minimal gear. All you require is one heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, making it simple to adjust according to your fitness level. Whether you are a novice or more experienced, this workout accommodates everyone—just tailor the weight to meet your preferences.
If you appreciate this class, don’t miss out on the upper body edition, which will debut this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The session kicks off with a guided warm-up aimed at mobility and dynamic movement to prepare your body. Following that, we transition into two separate circuits:
1. **Circuit 1**: Four exercises executed for 45 seconds each, allowing for 10 seconds of rest/transition time between exercises. You will complete four rounds of this circuit—two on the right side and two on the left.
2. **Circuit 2**: Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time. This circuit is repeated three times.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra breaks if needed. Always be attuned to your body and modify or cease as required.
The class wraps up with a guided cool-down and stretch to facilitate muscle 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 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Extra Information**
Take breaks when necessary and adjust exercises to fit your fitness level. This workout aims to challenge your lower body while being flexible for all participants.
If you seek additional lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole