**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class aims to enhance your strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class encompasses a guided warm-up and cool-down, eliminates jumping, and is easily adjustable—simply modify the weight to match your fitness level. It’s an excellent workout suitable for all!
If you liked this session, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required for Class**
– **Gear:**
– A singular heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
We will kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout. Then, we will proceed into two unique circuits, each tailored to effectively engage your lower body muscles.
#### **Details of Circuits**
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprised of five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you will have **30 seconds** to rest before repeating it.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Completed **three times**.
You’ll receive a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, adjust exercises if required, and cease if something feels off.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### **Workout Schedule**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Optional: Band placed 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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I hope you find this lower body strength class enjoyable! If you’re interested in further lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole