### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to challenge and fortify your legs and glutes. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and optionally a resistance band loop. The class is low-impact without any jumping, making it simple to adjust by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class kicks off with a guided warm-up centered on mobility and dynamic movements to get your body ready and warm. After that, we jump into two circuits of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest/transition**. Once you finish all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed four times (twice for the right side, twice for the left side)
– **Circuit 2:** Executed three times
Between both circuits, you’ll have a **1-minute recovery**. Feel free to pause the video and take extra rest if you need. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with optional resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **41:04:** Cool Down & Stretch
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### Concluding Remarks
I hope you find enjoyment in this lower body strength class! It’s a fantastic method to develop strength and stability while maintaining a low-impact approach. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole