**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is tailored to assist you in enhancing strength and stability using only one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it simple to adapt for any fitness level. Regardless of whether you’re a novice or more experienced, this workout is suitable for all—just modify the weight according to your needs.
If you appreciate this class, be sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Items for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell, but pick a weight that suits you)
– **Optional resistance band loop** (for an extra challenge)
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### **Class Summary**
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we’ll proceed to two circuits of exercises focused on your lower body.
#### **Circuit Breakdown**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Completed **four sets** (two sets per side for unilateral exercises)
– **Circuit 2:** Completed **three sets**
You’ll also enjoy a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required. Always heed your body—modify or cease as needed.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs, optional)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with 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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### **Closing Remarks**
I hope you find joy in this lower body strength class! It’s an excellent way to challenge your muscles and enhance your overall strength. If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole