**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is crafted to test and enhance your leg and glute strength. All you require is a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, excludes jumping, and allows easy modifications by altering the weight. It’s a flexible workout appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The class initiates with a guided warm-up aimed at improving mobility and dynamic movements to ready your body for the workout. Following the warm-up, we get into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll benefit from a one-minute recovery window. You can pause the video and take additional rest if needed. Always heed your body’s signals, adjust exercises as required, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching session to assist your body in recovery.
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### **Session Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (with optional 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)
– **41:04:** Cool-Down & Stretch
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I hope you relish this lower body strength workout! If you’re in search of additional lower body routines, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole