**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to help you enhance your strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, avoids jumping, and can be easily adjusted—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you enjoy this session, don’t forget to check out the upper body counterpart, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
We’ll start the session with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. After that, we’ll jump into two separate circuits:
– **Circuit 1**: Four exercises.
– **Circuit 2**: Five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After you finish all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left).
– **Circuit 2**: Done three times.
Between the two circuits, there will be a **one-minute recovery break**, but feel free to pause the video and take extra time if you need it. Always listen to your body and adjust or stop as necessary.
We’ll conclude the class with a guided cool-down and stretching 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):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole