**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility with minimal gear. All you require is a single heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s low-impact without any jumping. It’s also easily adjustable—simply choose a lighter weight if necessary—making it perfect for all fitness capacities.
If you like this class, be sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Single heavy weight:** I’m utilizing a 20 lb dumbbell, but you can adapt it to match your strength level.
– **Optional:** Resistance band loop for increased intensity.
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### **Class Overview**
The session opens with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following this, we will engage in two circuits meant to focus on your lower body.
– **Circuit 1:** Four exercises each performed for 45 seconds, interspersed with 10 seconds of rest/transition time. You’ll go through four sets of this circuit, alternating between the right and left sides (two sets per side).
– **Circuit 2:** Five exercises in the same structure—45 seconds of activity, 10 seconds of rest. You’ll complete three sets of this circuit.
After the two circuits, you’ll enjoy a one-minute recovery. Feel free to pause the video and take extra breaks if necessary. Always listen to your body and adjust or take a break as needed.
The session wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (with resistance band positioned around thighs)**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole