### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute strength circuit class for the lower body is crafted to enhance your strength and balance 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 routine features a warm-up and a cool-down led by an instructor, is free of jumping movements, and can be easily adjusted—just choose a lighter weight if you prefer. This class caters to every fitness level!
If you find this class enjoyable, you’ll be pleased to hear that an **upper body variant** is launching on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview:
We’ll kick off with a guided warm-up emphasizing mobility and dynamic exercises to ready your body for the session. The class includes two unique circuits, each aimed at effectively engaging your lower body muscles.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a **30-second** rest before repeating that circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left)
– **Circuit 2:** Done three times
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video for extra rest as needed. Always tune in to your body and modify or halt the workout if necessary. The session wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts:
I hope you find this lower body strength class enjoyable! Remember, you can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Take your time, pay attention to your body, and have a great time!
xo,
Nicole