### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute class focusing on lower body strength circuits is crafted to assist you in enhancing strength and stability with just a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features low-impact movements—no jumping necessary—and is simple to adjust by changing the weight. It provides an inclusive and efficient workout for every fitness level! As usual, the session incorporates a guided warm-up and cool-down to ensure you move safely and effectively.
If this class resonates with you, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment for Class:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
We’ll kick things off with a warm-up aimed at enhancing mobility and dynamic movement, readying your body and generating heat. After that, we dive into two unique circuits, each targeting the muscles in your lower body.
– **Circuit 1:** Four different exercises
– **Circuit 2:** Five different exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Repeated four times (twice for the right side, twice for the left side)
– **Circuit 2:** Repeated three times
There will be a **one-minute recovery interval** between the two circuits. Feel free to pause the video and take extra rest as necessary—always heed your body’s signals and modify or halt when needed. We’ll round off the class with a guided cool-down and stretch to facilitate your recovery.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned Around Thighs)
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent way to push your limits while keeping the session low-impact and adaptable. If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo, Nicole