**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This lower body strength circuits class lasts 45 minutes and is crafted to enhance your strength and stability using just a single heavy weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The session features a structured warm-up and cool-down, guaranteeing a well-rounded workout experience. It’s low-impact—no jumping required—and can be easily adjusted by varying the weight, making it appropriate for every fitness level.
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **One heavy weight** (I am using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following that, we will jump into two distinct circuits aimed at your lower body.
**Circuit Structure:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, take a **30-second** rest before repeating.
You will perform:
– **4 sets of Circuit 1** (two sets for the right side, two for the left)
– **3 sets of Circuit 2**
There will be a **1-minute recovery** between the two circuits. You’re welcome to pause the video and extend your rest if you feel it’s necessary. Always heed your body’s signals and adjust or stop when needed. The class wraps up with a guided cool-down and stretching to aid your recovery.
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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 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### **Final Notes**
I hope this lower body strength class brings you joy! It’s an excellent method to enhance strength and stability while remaining low-impact and user-friendly. If you’re in search of additional lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole