**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. All you require is one heavy weight (either a dumbbell or kettlebell is perfect) and a resistance band loop, which is optional. The class is low-impact—no jumping required—and can be easily adjusted by changing the weight. It’s an excellent workout suitable for everyone, regardless of their fitness level!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout. We will then move into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll have **30 seconds of 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
Between the two circuits, you will have a **one-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class ends with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, 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 strength class is an excellent method to push your limits while enhancing stability and strength. If you’re interested in more lower body sessions, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout!
xo, Nicole