**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit workout has been crafted to assist you in enhancing strength and stability with minimal equipment. You only require a single heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if desired. The class is low-impact, involving no jumps, and can be easily adjusted by modifying the weight to fit your fitness level. It’s an adaptable workout that caters to everyone!
If you appreciate this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Structure**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following this, we’ll transition into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between both circuits, you’ll enjoy a **1-minute recovery interval**. Feel free to pause the video and take extra rest if necessary. Always heed your body and adapt or cease as needed.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovery.
—
### **Workout Breakdown**
– **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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool Down & Stretch
—
### **Final Notes**
I hope you find enjoyment in this lower body strength class! If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole