**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility while remaining suitable for all fitness levels. All you require is a single heavy weight (a dumbbell or kettlebell will do perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, and no jumping is included, allowing for easy modifications with a lighter weight. Regardless of whether you’re a novice or more experienced, this workout caters to everyone!
If you like this session, make sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later 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’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for work. Following that, we’ll proceed into two strength circuits, each crafted to effectively target your lower body muscles.
#### **Circuit Structure:**
– **Circuit 1:** Four exercises, each performed for 45 seconds, with a 10-second rest/transition period between moves. You’ll execute four sets of this circuit (two sets on one side, two on the other).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with a 10-second rest/transition time. You’ll complete three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in 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. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### **Final Notes**
I hope you find this lower body strength circuit class enjoyable! Remember to take breaks as needed and adjust the workout to match your fitness level. If you’re seeking additional lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole