### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuit session is crafted to push and enhance your lower body strength with minimal gear. You will just need a single heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a warm-up and cool-down that is led, with no jumping movements, making it straightforward to modify for various fitness levels—just change the weight accordingly. Whether you’re starting out or are more experienced, this workout serves as an excellent option for all!
If you like this class, be sure to also explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body and increase warmth. Following that, we dive into two distinct circuits of strength exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts **45 seconds**, accompanied by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will have a **1-minute recovery interval** between the two circuits. Feel free to pause the video for additional rest if necessary. Always pay attention to your body and adjust or cease as needed.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Tap
4. Staggered Single-Leg Deadlift (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 joy in this lower body strength class! If you seek additional lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole