**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to test and enhance your lower body strength using just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session encompasses a guided warm-up and cool-down, providing a well-rounded workout. With no jumping required, it’s easy to adjust—simply opt for a lighter weight if necessary. This workout caters to all fitness abilities!
If you like this session, don’t miss the upper body edition, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Necessary Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and raise its temperature. We then transition into the circuit part of the workout, split into two separate circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is performed four times (twice for the right side, twice for the left side).
– **Circuit 2** is executed three times.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video for extra rest if needed. Always pay attention to your body, modifying or stopping as required. The class wraps up with a guided cool-down and stretch to help you feel rejuvenated and restored.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Optional: Band around thighs)
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or floating)
#### **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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole