### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute lower body strength circuit workout is crafted to enhance strength and mobility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up, two strength circuits, and a cool-down stretch. There are no jumping exercises included, and modifications are simple—just choose a lighter weight if necessary. This workout is appropriate for all fitness levels!
If this class interests you, don’t miss 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 utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Outline
The workout starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body. After that, we head into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body, modify exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Details
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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### Closing Remarks
I hope you find joy in this lower body strength circuits class! If you’re in search of more lower body workouts, they are all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole