**Lower Body Strength Circuits Class: A 45-Minute Workout for All Abilities**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping involved. Adjustments are straightforward—just opt for a lighter weight if required—making this workout appropriate for everyone!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– 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 dynamic movements to get your body ready for the workout. Following the warm-up, we’ll transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. Once you finish a complete circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left side).
– **Circuit 2** will be repeated three times.
You’ll have a minute to recover between the two circuits. Feel free to pause the video and rest longer if necessary. Always pay attention to your body and modify or halt as needed. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
– **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you have a great time with 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**