**Lower Body Strength Circuits Class: A 45-Minute Workout for All Skill Levels**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it simple to adapt according to your fitness level—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, consider trying the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
We will start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break prior to repeating the circuit. Here’s how it breaks down:
– **Circuit 1:** Four sets in total (two on the right side, two on the left side)
– **Circuit 2:** Three sets in total
You’ll enjoy a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust or stop as necessary. We’ll conclude the class with a guided cool-down and stretch to leave you rejuvenated.
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### **Workout Outline**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole