**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to challenge and sculpt your lower body utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it suitable for all fitness levels. Just modify the weight as needed to match your comfort and capability. This workout is designed for everyone!
If you liked this class, don’t miss the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following that, we move into two distinct circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise is performed for 45 seconds, with a 10-second rest or transition phase between movements. After finishing all exercises in a circuit, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1** is completed four times (twice on the right side and twice on the left).
– **Circuit 2** is completed three times.
You’ll also enjoy a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and modify or stop as needed. The class wraps up with a guided cool-down and stretch to assist in your recovery.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
—
I hope this lower body strength class brings you joy! If you’re seeking more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole