**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to aid you in developing strength and stability with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The class is low-impact—no jumping required—and easily adjustable by simply changing the weight to match your fitness level. It’s an ideal workout for all, no matter your experience!
If you appreciate this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Layout**
We’ll kick off with a guided warm-up focusing on mobility and dynamic movements to prepare your body for the upcoming workout. The main workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After completing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll have a one-minute recovery break between the circuits. Feel free to pause the video for additional time if necessary. Always listen to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Overview**
Here’s a comprehensive breakdown of the class:
**Warm-Up & Mobility (01:44)**
Get your body ready with a series of mobility-enhancing and dynamic movements to build heat and extend your range of motion.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel raised)
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Finish the class with a guided cool-down to relax your muscles and enhance flexibility.
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### **Closing Remarks**
I hope you find joy in this lower body strength workout! If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole