**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 enhancing strength and stability utilizing just one heavy weight (either a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class is low-impact—no jumping involved—and easily adjustable by varying the weight. It’s an excellent workout suitable for all fitness levels, featuring a guided warm-up and cool-down to guarantee a safe and effective experience.
If you appreciate this class, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. Following that, we’ll engage in two distinct circuits, each aimed at targeting 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**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Carried out in **four sets** (two on the right side, two on the left side).
– **Circuit 2:** Executed in **three sets**.
Between the two circuits, there will be a **1-minute recovery period**. Feel free to pause the video and take extra rest if needed—always pay attention to your body and modify or stop as required.
The class concludes with a guided cool-down and stretch to assist your muscles in recovering and enhancing flexibility.
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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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (Bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I trust you will enjoy this lower body strength circuits class! It’s an excellent opportunity to challenge yourself and develop strength in your lower body. If you’re in search of more lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy sweating!
xo, Nicole