**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute strength circuit workout for the lower body is crafted to assist you in developing strength utilizing a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact (no jumping), and can be easily tailored by modifying the weight. It’s a flexible workout appropriate for all fitness levels!
If you appreciate this class, don’t miss the upper body variant, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Summary**
We will start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The primary segment of the class consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, with a **10-second rest/transition period** following. After finishing all exercises in a circuit, you’ll take a **30-second rest** before beginning again.
– **Circuit 1:** Completed four times (twice on the right side and twice on the left side).
– **Circuit 2:** Completed three times.
Between the circuits, there will be a **one-minute recovery**. Feel welcome to pause the video and take extra rest as needed. Always pay attention to your body and modify or cease as required.
The class will wrap up with a guided cool-down and stretch to support your body in recovering.
—
### **Workout Details**
**01:44 – Warm-Up & Mobility**
We’ll kick off with a warm-up to loosen your muscles and get your body in motion.
**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**
We’ll conclude the class with a guided cool-down and stretching routine to facilitate muscle recovery and enhance flexibility.
—
### **Further Resources**
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole