**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Are you aiming to enhance your lower body strength? This 45-minute circuit-based class is just right for you! You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session is low-impact with no jumping, allowing for easy modifications—just select a lighter weight if necessary. This workout is suitable for all fitness levels and includes a structured warm-up and cool-down.
If you find this class enjoyable, don’t forget to explore the upper body version, which will debut on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
#### **Class Format:**
We’ll kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll progress into two circuits:
– **Circuit 1:** Four exercises, performed for 45 seconds each with a 10-second rest/transition in between. You’ll complete this circuit four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition. You’ll go through this circuit three times.
You’ll enjoy a one-minute recovery between the two circuits. You can pause the video and take extra breaks as required. Always pay attention to your body—feel free to modify or stop as necessary.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
– **01:44** Warm-Up & Mobility
– **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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This lower body strength class is an excellent opportunity to push your limits and improve your strength. If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole