**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a guided warm-up and cool-down, providing a comprehensive workout from beginning to end. With no jumping required and simple modifications available (just opt for a lighter weight), this class is suitable for every fitness level.
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and increase warmth. Subsequently, we transition into the primary workout, which unfolds through two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll enjoy 30 seconds of rest before repeating. Circuit 1 is done four times (twice on the right side and twice on the left), while Circuit 2 is addressed three times.
Between the two circuits, a one-minute recovery period is offered. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adapt or halt as needed.
The session concludes with a guided cool-down and stretching to facilitate recovery and relaxation.
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### **Workout Breakdown**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1 (with band around thighs):**
1. Hip Bridge (one heel elevated)
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)
– **Cool Down & Stretch**: 41:04
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### **Final Thoughts**
I hope you appreciate this lower body strength class! It’s an excellent opportunity to challenge yourself while emphasizing form and control. If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole