**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance strength and flexibility with minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if desired. The class features a guided warm-up and cool-down, without any jumping, making it simple to adjust for all fitness levels—merely modify the weight to fit your requirements.
If you like this workout, don’t miss the upper body edition, which will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Then, we proceed to two strength circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once a full circuit is finished, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
You’ll enjoy a **1-minute recovery break** between the two circuits. Feel free to pause the video and take additional time if necessary—always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching to aid in recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04
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This lower body strength class is an excellent way to push yourself while concentrating on correct form and controlled motions. If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole