**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and flexibility using minimal gear. You will only need one heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop, if preferred. The class comprises a guided warm-up and cool-down, avoids jumping, and can easily be adjusted—simply choose a lighter weight if necessary. It’s an excellent workout for all fitness abilities!
If you love this class, don’t forget to check out the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **A single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Summary**
The session starts with a guided warm-up focused on mobility and dynamic movements to ready your body for the workout ahead. Following this, we engage in two circuits of exercises aimed at your lower body.
#### **Circuit Outline**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**.
– After finishing a circuit, rest for **30 seconds** before repeating.
You will complete:
– **4 sets of Circuit 1** (2 sets on the right leg, 2 sets on the left leg)
– **3 sets of Circuit 2**
Between both circuits, enjoy a **1-minute break**. Feel free to pause the video and take extra time if required. Always pay attention to your body and modify or cease activity as needed. The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band positioned around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### **Closing Remarks**
I hope you find this lower body strength session enjoyable! If you’re seeking more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole