### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
Want to enhance your lower body strength? This 45-minute workout session is crafted to increase strength and stability using a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it is suitable for all fitness levels. Additionally, there’s no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This is a workout that anyone can participate in!
If you appreciate this class, be sure to catch the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session kicks off with a directed warm-up concentrating on mobility and dynamic movements to get your body ready and generate heat. Then, we move into two strength circuits:
1. **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second break/transition time. You will complete four sets in total (two on the right side, two on the left).
2. **Circuit 2:** Five exercises, executed in the same style as Circuit 1. You will finish with three sets overall.
After the first circuit, there will be a one-minute recovery break. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals—modify or stop when needed.
The session concludes with a guided cool-down and stretch to assist your muscles in recovering.
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### Workout Breakdown
Here’s a time-stamped summary of the session:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel raised)
– 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
– (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Closing Thoughts
I hope you find joy in this lower body strength circuits class! If you seek more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole