### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
Want to enhance your lower body strength? This 45-minute circuit workout is just what you need! You’ll require a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. This low-impact class contains no jumping, making it simple to modify—just change the weight according to your fitness level. As always, the session features a guided warm-up and cool-down, ensuring it’s suitable for all.
If you enjoy this class, be sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the workout. Following this, we move into two circuits, each crafted to focus on your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After completing a full circuit, take a **30-second** rest before repeating.
You’ll finish:
– **4 sets of Circuit 1** (two sets on the right side, two on the left)
– **3 sets of Circuit 2**
Between the circuits, you’ll have a **1-minute recovery time**. Feel free to pause the video and extend your rest if necessary. Always pay attention to your body, and adjust or take breaks as needed.
The class concludes with a guided cool-down and stretch to aid recovery.
—
### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
—
### Final Remarks
I hope this lower body strength class brings you joy! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole