**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in enhancing strength and mobility with minimal gear. All you need is one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout is low-impact and free from jumping, allowing for easy modifications—simply adjust the weight according to your fitness level. It’s a fantastic choice for everyone!
If you like this class, be sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrated on mobility and dynamic movements to prepare your body for the workout ahead. Next, we transition into two primary circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time between moves. Once all exercises in a circuit are completed, you’ll enjoy a 30-second break before repeating the circuit.
– Circuit 1 is performed four times (twice on the right side, twice on the left).
– Circuit 2 is completed three times.
You’ll receive a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as you see fit. The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
The warm-up comprises mobility exercises and dynamic movements designed to prepare your body for the workout.
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretching session to relax your muscles and enhance flexibility.
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I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole