### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body using just one heavier weight (a kettlebell or dumbbell works perfectly) and a resistance band loop if desired. The class features a guided warm-up and cool-down, ensuring a comprehensive workout experience from beginning to end. With no jumping required and simple adjustments available (just choose a lighter weight if necessary), this workout caters to all fitness levels.
If you like this class, don’t forget to check out the upper body edition, which will be accessible on [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 Summary
We’ll begin with a guided warm-up, concentrating on mobility and dynamic movements to ready your body for the workout ahead. Afterward, we’ll jump into two circuits of exercises:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating the circuit.
Here’s the workout flow:
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll have **one minute of recovery time** between the two circuits. Feel free to pause the video and take additional time if you need—always listen to your body and adjust or stop as required.
We’ll finish the class with a guided cool-down and stretch to support your body’s recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole