**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. All that is required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, should you choose to use it. The class features a guided warm-up and cool-down, is low-impact without any jumping, and provides straightforward modifications—suitable for all fitness abilities!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Requirements for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### **Class Outline**
We’ll start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we’ll engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating that circuit.
– **Circuit 1:** Done four times (twice for the right side, twice for the left side)
– **Circuit 2:** Done three times
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest as necessary. Always pay attention to your body—make modifications or take breaks as needed.
The session ends with a guided cool-down and stretch to aid your recovery.
—
### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
—
### **Concluding Thoughts**
I hope you find this lower body strength class enjoyable! If you’re in search of more lower body workouts, they are all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole