### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This engaging 45-minute lower body strength circuit session is tailored to enhance your strength and stability with minimal gear. All that’s required is one heavy weight (a kettlebell or dumbbell is ideal) and a resistance band loop, if you choose to use one. The session features a structured warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by varying the weight. It’s a flexible workout perfect for all participants!
If you like this session, don’t forget to explore the upper body counterpart, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Need
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class begins with a guided warm-up aimed at improving mobility and dynamic movements to prepare your body and create warmth. Next, we transition into two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all the exercises in a circuit, you’ll take a 30-second break before doing it again. Here’s the setup:
– **Circuit 1:** Four sets in total (two sets for the right side, two for the left)
– **Circuit 2:** Three sets in total
You will have a minute to recuperate between the two circuits. You’re welcome to pause the video and take extra rest if required—always tune into your body and modify or halt as you see fit. The class ends with a guided cool-down and stretching session.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Positioned Around Thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can view them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole