**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class has been created to assist you in enhancing strength and stability using just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it a comprehensive workout. With no jumping included and simple modifications available (just choose a lighter weight), this class is accessible to everyone, regardless of fitness background.
If you find this class enjoyable, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following this, we move into two circuits of strength exercises.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. After finishing all four exercises, you’ll rest for 30 seconds before starting the circuit again. You will complete four total sets of Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. After finishing all five exercises, you’ll rest for 30 seconds before repeating the circuit. You will complete three total sets of Circuit 2.
Between the circuits, you’ll have a one-minute rest period. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or halt as needed.
The class concludes with a guided cool-down and stretching session to promote recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band placed around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Upper Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you have a great time with this lower body strength class! If you’re in search of additional lower body workouts, you can find them all streamlined [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole