**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute circuit workout focused on lower body strength is tailored to enhance strength and flexibility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The session comprises a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by modifying the weight. It’s an excellent option for individuals at any fitness level!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session commences with a guided warm-up centered around mobility and dynamic movements to ready your body. Following this, we dive into two separate workout circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, succeeded by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll also benefit from a one-minute recovery interval between the two circuits. Don’t hesitate to pause the video and take extra rests if necessary—always heed your body’s signals and modify or stop as needed. The class wraps up with a guided cool-down and stretching to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Start
**Circuit Workout:**
– 08:49 Begin
**Circuit 1 (with 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– 41:04 Start
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### **Additional Notes**
I hope you find joy in this lower body strength class! If you’re seeking more lower body workouts, you can browse them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole