**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is ideal for enhancing strength and stability. All you’ll need is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is designed to be low-impact with no jumping, making it easy to adjust by simply selecting a lighter weight. It’s a workout suitable for all, irrespective of fitness levels. As always, the session features a guided warm-up and cool-down to provide a safe and effective experience.
If you find this class enjoyable, don’t forget to explore the upper body version, available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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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**
We will start with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Afterwards, we will engage in two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### **Circuit Breakdown**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds allotted for rest/transition. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, each executed for 45 seconds with 10 seconds for rest/transition. You’ll accomplish three sets of this circuit.
You will enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adjust or halt as required. The class wraps up with a guided cool-down and stretch to facilitate your muscles’ recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (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)
– **Cool-Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you appreciate this lower body strength class! It’s an excellent method to enhance strength, increase mobility, and push your limits. If you’re seeking additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—see you in class!
xo, Nicole