**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to enhance strength and stability with minimal equipment. You’ll only need one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class is low-impact, with no jumping involved, allowing for easy modifications by choosing a lighter weight. It’s a flexible workout that caters to everyone!
If you find this class enjoyable, don’t forget to check out the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview**
**Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class begins with a guided warm-up, emphasizing mobility and dynamic movements to ready your body for the session. Following that, we jump into two circuits aimed at your lower body. Here’s the setup:
– **Circuit 1**: Four exercises performed for 45 seconds each, with a 10-second rest/transition period between exercises. You’ll tackle this circuit four times (two sets for the right side, two for the left).
– **Circuit 2**: Five exercises performed for 45 seconds each, with a 10-second rest/transition time. This circuit is repeated three times.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and make adjustments or stop if required.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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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 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body workout is an excellent approach to enhance strength and stability while maintaining a low-impact format. If you’re interested in additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole