**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits session is crafted to enhance strength and flexibility utilizing minimal equipment. All you require is a single heavy weight (either a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class is low-impact with no jumping, allowing for easy modifications—just select a lighter weight if necessary. It’s an excellent workout for everyone, no matter the fitness level!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The session opens with a guided warm-up concentrating on mobility and dynamic movements to ready your body for exercise. Following that, we proceed into two circuits, each aimed at effectively targeting your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises within a circuit, you’ll take a **30-second** rest 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 also have a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Details**
– **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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool Down & Stretch
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### **Final Reflections**
I hope you find joy in this lower body strength class! If you’re seeking additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole