**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, contains no jumping, and can easily be modified by simply changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, 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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### **What You Will Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate warmth. After that, we transition into two strength circuits.
– **Circuit 1:** Comprising four exercises, each performed for 45 seconds with a 10-second rest/transition interval in between. You will complete four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Featuring five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You will finish three sets of this circuit.
In between the two circuits, there will be a one-minute recovery phase. Feel free to pause the video and take extra rest if you need it. Always tune into your body, modify exercises as required, and stop if anything feels off.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
– **Circuit 1** (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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole