### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping), and can be easily adjusted by changing the weight. It’s an excellent workout for individuals of all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prep your body and build warmth. Following that, we’ll move into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy a **1-minute recovery period**. Feel free to pause the video and take extra time if necessary. Always trust your body and modify or take a break as needed.
The class concludes with a guided cool-down and stretch to aid in your recovery and relaxation.
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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 lifted)
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 hope you enjoy this lower body strength circuit class! If you’re seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole