**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit class aims to enhance your strength and stability using just one substantial weight (either a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for individuals of all fitness levels. There’s no jumping involved, and modifications are simple—just choose a lighter weight if necessary. It’s a flexible and efficient workout for everyone!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Outline**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to get your body ready for the workout. After that, we’ll transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
– **Circuit 1:** Four exercises, carried out for 45 seconds each with 10 seconds of rest/transition time in between. You’ll complete four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three rounds of this circuit.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take more time if necessary—always heed your body and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with optional 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 Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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This lower body strength class is an excellent way to challenge yourself and build strength. If you’re seeking additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how you find it!
xo, Nicole