**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The session includes a structured warm-up and cool-down, making it suitable for all fitness levels. There are no jumping movements, and it’s easy to modify—just select a lighter weight if necessary. It’s a flexible workout that’s ideal for all!
If you like this class, don’t miss the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body and increase warmth. Following that, we jump into two distinct circuits aimed at working your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, proceeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– Circuit 1 is carried out four times (twice on the right side and twice on the left side).
– Circuit 2 is performed three times.
Between the circuits, there’s a one-minute recovery break. You’re welcome to pause the video and take extra rest as needed. Always be attentive to your body and adjust or cease as required. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Session Overview**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **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)
**Cool-Down & Stretch:** 41:04
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I hope you find delight in this lower body strength class! If you’re in search of more lower body workouts, you can discover them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole