**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute circuit workout for lower body strength is crafted to enhance strength and flexibility with minimal gear. All that’s required is one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session incorporates a guided warm-up and cool-down, avoiding any jumping, making it approachable for all fitness levels—simply modify the weight as needed. It’s an excellent choice for anyone aiming to strengthen their lower body!
If you like this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **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 that emphasizes mobility and dynamic movements to ready your body for the session. After the warm-up, we move into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll have a **30-second** rest before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left)
– **Circuit 2:** Done three times
There’s a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if desired. Always pay attention to your body and modify or rest as needed. The session concludes with a guided cool-down and stretch to assist in recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1** (with optional 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **41:04:** Cool Down & Stretch
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I hope you find enjoyment in this lower body strength session! If you’re in search of additional lower body-focused workouts, you can discover them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole