**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to challenge and fortify your lower body using a single heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The class welcomes beginners, with no jumping included, and modifications can easily be made by choosing a lighter weight. As always, the session features a guided warm-up and cool-down to guarantee a safe and effective workout. This class caters to all fitness levels!
If you appreciate this workout, don’t forget to take a look at the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session begins with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. Following that, we plunge into two distinct circuits aimed at targeting your lower body.
– **Circuit 1**: Comprises four exercises. You’ll perform each exercise for 45 seconds, followed by 10 seconds of rest/transition time. After finishing all four exercises, you’ll take a 30-second break before repeating the circuit. This circuit is done four times—twice on the right side and twice on the left side.
– **Circuit 2**: Contains five exercises. Like Circuit 1, you’ll work for 45 seconds per exercise with 10 seconds of rest in between. After completing all five exercises, you’ll rest for 30 seconds before repeating the circuit. This circuit is done three times.
Between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always heed your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery and relaxation.
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### **Workout Details**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1** (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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I hope you find this lower body strength workout enjoyable! If you’re in search of more lower body sessions, you can discover all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole