**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute strength circuit class focused on the lower body is crafted to assist you in developing strength and stability while utilizing minimal equipment. You will need just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout is designed to be low-impact with no jumping involved, making it easily adjustable by simply changing the weight to fit your fitness level. As usual, the class features a guided warm-up and cool-down to guarantee a safe and productive session. It’s a fantastic workout suitable for everyone!
If you enjoy this class, make sure to check out the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need:**
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Class Overview**
The session initiates with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Subsequently, we will proceed into two strength circuits, each tailored to effectively engage your lower body muscles.
#### **Circuit Breakdown:**
– **Circuit 1:**
– Consists of 4 exercises
– Execute each exercise for 45 seconds, trailed by 10 seconds of rest/transition time
– Complete 4 sets (2 on the right side, 2 on the left side)
– **Circuit 2:**
– Comprises 5 exercises
– Perform each for 45 seconds, followed by 10 seconds of rest/transition
– Complete 3 sets
Between the two circuits, a 1-minute recovery period is provided. You can pause the video and take additional breaks as needed. Always tune into your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch to assist in muscle recovery and enhance flexibility.
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### **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 featuring 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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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! It’s a flexible workout that can be adjusted to match your fitness level, whether you are a beginner or more advanced. If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole