**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit session aims to enhance your strength and stability using just one heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The workout includes a structured warm-up and cool-down, ensuring a comprehensive fitness experience. With no jumping involved and simple modifications available (just opt for a lighter weight), this class is suitable for all fitness levels!
If you like this session, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following that, we move into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is executed for 45 seconds, followed by a 10-second rest or transition interval. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is done three times.
Between both circuits, there will be a one-minute recovery phase. Feel free to pause the video and extend your break if required. Always pay attention to your body and make modifications or take breaks as necessary.
The class wraps up with a guided cool-down and stretching session to aid in muscle recovery.
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### **Workout Overview**
**Warm-Up & Mobility (01:44)**
We’ll initiate with a warm-up to enhance mobility and prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge leading to Knee Drive, then Squat
3. Curtsy Lunge leading to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down and stretching routine to promote relaxation and recovery.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole