**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing your strength and stability utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring a low-impact experience with no jumping required. It’s also easily adaptable—simply choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this workout, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session begins with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate warmth. Following that, we shift into two circuit workouts.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between exercises. You will perform four sets of this circuit (two on the right side, two on the left side), with a 30-second rest interval between sets.
– **Circuit 2:** Five exercises done in the same manner as Circuit 1. You will complete three sets of this circuit.
Between the two circuits, there will be a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
We’ll begin with a series of mobility exercises and dynamic movements to ready your lower body for the upcoming workout.
**08:49 – Circuit Workout**
**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)
**41:04 – Cool Down & Stretch**
We’ll conclude the session with a series of stretches to assist your muscles in recovery and enhance flexibility.
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### **Extra Notes**
I hope you find joy in this lower body strength workout! If you seek more lower body-centric routines, you can check them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole