**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is crafted to enhance strength and flexibility utilizing minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it appropriate for all fitness levels. Moreover, there’s no jumping involved, and modifications are straightforward—just choose a lighter weight if necessary. It’s a workout that’s accessible to all!
If you like this class, don’t forget to explore the upper body edition, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session begins with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. After that, we move into two circuits of exercises, each aimed at strengthening your lower body.
#### **Circuit Breakdown**
– **Circuit 1:**
– Four exercises
– Execute each move for 45 seconds, followed by 10 seconds of rest/transition
– Complete four sets (two on the right side, two on the left side)
– **Circuit 2:**
– Five exercises
– Execute each move for 45 seconds, followed by 10 seconds of rest/transition
– Complete three sets
Between the two circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always listen to your body and modify or stop when needed.
The class concludes with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (with 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you appreciate this lower body strength class! If you’re seeking more lower body workouts, you can find everything organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole