**Lower Body Strength Circuits Class: A 45-Minute Workout for All Experience Levels**
This 45-minute lower body strength circuits class is crafted to test and enhance the strength of your legs, glutes, and core. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session is low-impact, featuring no jumping, and can be easily adjusted—just modify the weight to match your fitness level. Whether you’re just starting out or have more experience, this workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Outline**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Subsequently, we move into the circuit part of the workout, comprising two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** 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.
You’ll enjoy a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest whenever necessary. Always heed your body’s signals and adjust or pause as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04
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### **Further Information**
Take breaks as needed and adjust exercises to align with your fitness level. This workout aims to be both challenging and approachable, so pay attention to your body and make adjustments as needed.
If you’re seeking additional lower body workouts, you can find them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and share your experience!
xo,
Nicole