### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuits class aims to enhance your strength and mobility with minimal equipment needed. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features low-impact movements with no jumping, making it easily adjustable by simply opting for a lighter weight. It’s an ideal workout suitable for all fitness levels!
If you like this session, don’t forget to check out the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout ahead. From there, we’ll proceed into two strength exercise circuits. Here’s how it unfolds:
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing a full circuit, take a **30-second** rest before repeating.
You will complete **four sets of Circuit 1** (two sets per side) and **three sets of Circuit 2**. Between both circuits, enjoy a **one-minute recovery**—or take additional time if needed. Always pay attention to your body, and feel free to adjust or pause as necessary.
The class will wrap up with a guided cool-down and stretch to aid recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole