**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Want to enhance your lower body strength? This 45-minute circuits class is ideal for you! All you need is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session is low-impact, with absolutely no jumping, making it simple to adjust—just choose a lighter weight if necessary. As always, the class features a guided warm-up and cool-down, ensuring a safe and effective workout for all.
If you like this class, make sure 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 Overview**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body and generate heat. Next, we move into two separate circuits:
1. **Circuit 1**: Contains four exercises.
2. **Circuit 2**: Contains five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
You will have a **1-minute recovery period** between the circuits. Feel free to pause the video and take extra time if you need it. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band positioned 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
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This lower body strength class is crafted to challenge and strengthen your legs, glutes, and core. Whether you’re starting out or are more experienced, it’s a workout that can be adapted to meet your needs.
If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole