**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
Are you aiming to enhance your lower body strength? This 45-minute workout, structured around circuits, is just what you need! You will require one heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The session features a guided warm-up and cool-down, avoids jumping, and is easy to adapt—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for all!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Items for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
The class begins with a guided warm-up aimed at enhancing mobility and including dynamic movements to prepare your body. Following the warm-up, we engage in two exercise circuits:
1. **Circuit 1**: Comprises four exercises.
2. **Circuit 2**: Contains five exercises.
Every exercise lasts for 45 seconds, succeeded by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left).
– **Circuit 2**: Done three times.
After the two circuits, there’s a one-minute recovery break. Feel free to pause the video and take extra rest if required. Always tune into your body and modify or stop as needed.
The class concludes with a guided cool-down and stretching routine to aid in recovery.
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### **Workout Overview**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (with resistance band positioned 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
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### **Final Remarks**
I hope you find this lower body strength class enjoyable! For additional lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole