**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility, needing only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up, two dynamic circuits, and a relaxing cool-down stretch. It’s low-impact (no jumping involved!) and easily adjustable—just modify the weight to match your fitness level. Ideal for fitness enthusiasts of all kinds!
If you appreciate this workout, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The class begins with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following this, we move into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1**: Completed in four sets (two sets per side).
– **Circuit 2**: Completed in three sets.
Between the two circuits, you will have a **one-minute recovery break**. Feel free to pause the video to take extra rest if necessary. Always tune in to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### **Additional Resources**
I hope you have a great time with this lower body strength class! If you’re seeking more lower body workouts, you can find a comprehensive list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole