**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is intended to aid you in developing strength and stability using merely one heavy weight (a dumbbell or kettlebell will suffice) and optionally a resistance band loop. The class features a structured warm-up and cool-down, is low-impact with no jumping included, and is easily adjustable—just select a lighter weight if necessary—making it suitable for everyone.
If you like this session, don’t miss out on the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We will begin with a guided warm-up that emphasizes mobility and dynamic movements to prep your body and increase warmth. Following that, we’ll engage in two distinct circuits, each aimed at your lower body.
#### **Circuit Details**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
For each circuit, perform each exercise for 45 seconds, followed by 10 seconds of rest/transition time. After all exercises in the circuit are completed, take a 30-second rest before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll get a one-minute recovery period between the two circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and adapt or stop as required. We will conclude the class with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with movements aimed at enhancing mobility and warming up your body.
**Circuit Workout (08:49)**
– **Circuit 1 (using resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We will conclude the class with a guided stretch to assist your body in recovering and relaxing.
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### **Final Notes**
I hope you find enjoyment in this lower body strength workout! If you are seeking more routines focused on the lower body, you can explore all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole