**Lower Body Strength Circuits Class: A 45-Minute Workout for Any Fitness Level**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing your strength and stability using just one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it appropriate for all fitness levels. Additionally, there’s no jumping involved, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You Will Need for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Overview**
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we jump into two circuits of exercises aimed at fortifying your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds allocated for rest/transition. You’ll carry out four sets in total (two on the right side, two on the left side), with a 30-second rest period in between each set.
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition. You will complete three sets total, with a 30-second break between sets.
There’s a one-minute recovery period between the two circuits. Feel free to pause the video for additional rest if needed. Always tune in to your body and adjust or take breaks as necessary.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1** (with 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
—
### **Final Thoughts**
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 all of them collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole