**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to test and enhance your lower body strength using just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The course is low-impact—no jumping involved—and features a guided warm-up and cool-down. It’s simple to adapt by merely changing the weight, making it suitable for all fitness abilities.
If you like this workout, be sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body and create warmth. After that, we transition into two primary circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you’ll rest for **30 seconds** before going again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll get **1 minute of recovery**. Feel free to pause the video and take extra time if necessary. Always heed your body’s signals—adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
– A combination of mobility routines and dynamic movements to prime your body.
**Circuit Workout:** 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
– A guided stretch to assist your muscles in recovering and enhancing flexibility.
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole