**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) and a resistance band loop, if desired. The class features a guided warm-up, two challenging circuits, and a cool-down stretch. With no jumping included and simple modifications available (just choose a lighter weight), this workout is appropriate for all fitness levels!
If you like this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Require**
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Summary**
The session opens with a guided warm-up to enhance mobility and incorporate dynamic moves for body preparation. Following that, we engage in two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before starting again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
After the two circuits, there will be a one-minute recovery interval. Feel free to pause the video to take extra rest if you need. Always pay attention to your body and modify or stop whenever necessary.
The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.
—
### **Workout Outline**
– **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 Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
—
### **Final Thoughts**
I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole