**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 using only one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modifications according to your fitness level. Simply adjust the weight as needed. This workout suits all individuals, no matter their experience level!
If you like this class, don’t forget to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at mobility and dynamic movements to get your body ready and generate heat. After that, we proceed to the main circuit workout, which is split into two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are done, you’ll take a 30-second break before starting the circuit again.
– Circuit 1 is repeated four times (twice on the right side and twice on the left side).
– Circuit 2 is repeated three times.
You will enjoy a one-minute rest between the two circuits, but you are welcome to pause the video and extend your break as you see fit. Always listen to your body—modify or take a pause if needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (using resistance 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole