**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is crafted to challenge and enhance your lower body using just a single heavy weight (either a dumbbell or a kettlebell works), along with an optional resistance band loop. The class features a comprehensive warm-up and cool-down, with no jumping, ensuring it’s accessible and easily adjustable—just choose a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body variant, which will be released 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 Summary**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Following that, we move into two distinct circuits, each aimed at engaging your lower body.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is performed for 45 seconds, succeeded by 10 seconds of rest or transition. After finishing all exercises in a circuit, you’ll rest for 30 seconds 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 circuits, you’ll have a one-minute recovery. Feel free to stop the video for extra rest if you need it. Always listen to your body and adjust or pause as required. The class wraps up with a guided cool-down and stretching to aid in recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band suggested around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lift
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 Stand
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Closing Thoughts**
I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole