**Lower Body Strength Circuits Class: A 45-Minute Guided Workout**
This 45-minute lower body strength circuit session aims to assist you in developing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell will do) and an optional resistance band loop. The session comprises a supervised warm-up and cool-down, is low-impact with no jumping, and can be easily tailored by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, be sure to check out the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. After that, we jump into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have **one minute of recovery time** between the two circuits. Feel free to pause the video and take extra rest as needed. Always listen to your body, adjusting or stopping as required.
The class wraps up with a guided cool-down and stretching to aid your body’s 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### **Additional Notes**
I hope you find enjoyment in this lower body strength class! It’s a flexible workout that can be adjusted to fit your fitness level. If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Let’s get moving!
xo,
Nicole