**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to challenge and fortify your lower body with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact—no jumping included—and provides modifications to accommodate all fitness levels. Just adjust the weight to fit your comfort zone. It’s an excellent workout for everyone!
If you find this session enjoyable, be sure to explore the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class starts with a guided warm-up, emphasizing mobility and dynamic movements to prep your body and generate some heat. Following that, we move into two strength circuits. Here’s the layout:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time.
– Complete a total of four sets (two sets on the right side and two on the left).
2. **Circuit 2:**
– Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time.
– Finish with a total of three sets.
Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take extra rest if needed. Always pay attention to your body—modify or stop as necessary.
The class concludes with a guided cool-down and stretch to aid your 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 lifted)
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, 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 have a great time with this lower body strength circuit class! It’s an excellent method to enhance strength and stability while keeping the intensity low. For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole