**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session aims to test and enhance your lower body using a single heavy weight (a dumbbell or kettlebell is ideal) and an optional loop resistance band. The class features a structured warm-up and cool-down, maintaining a low-impact approach with no jumping exercises. Additionally, it is easy to adjust—simply choose a lighter weight if necessary. This workout caters to all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session opens with a guided warm-up concentrating on mobility and dynamic movements to prep your body and generate heat. Following the warm-up, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before the next round.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you will enjoy a **1-minute recovery window**. Don’t hesitate to pause the video and take more breaks if necessary. Always pay attention to your body, adjust exercises as needed, and stop if required.
The session wraps up with a guided cool-down and stretching to assist your body’s recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1 (with resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### **Closing Remarks**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole