**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a structured warm-up and cool-down, and it’s low-impact with no jumping, making it easy to adjust according to your fitness level. Just choose a lighter weight if necessary. This workout is appropriate for everyone!
If you find this class enjoyable, be sure to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later 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**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. After that, we dive into two distinct circuits, each aimed at your lower body.
#### **Circuit Details**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Execute each exercise for 45 seconds, followed by a 10-second rest/transition period.
– After finishing all exercises in a circuit, take a 30-second break before repeating.
– **Circuit 1**: Complete four sets (two on each side).
– **Circuit 2**: Complete three sets.
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or halt as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (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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I hope you appreciate this lower body strength workout! If you’re seeking additional lower body exercises, you can find all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole