**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to challenge and enhance your lower body utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it easily adjustable for all fitness levels—simply modify the weight to fit your requirements. It’s a superb workout for all participants!
If you like this class, make sure to explore the upper body edition, 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 Summary**
The class commences with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into two diverse circuits aimed at engaging your lower body.
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds for rest/transition between exercises. You’ll execute four sets of this circuit (two on the right side, two on the left side), with a 30-second rest in between sets.
– **Circuit 2:** Five exercises conducted in the same manner—45 seconds of activity, 10 seconds of rest. You’ll perform three sets of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body, and adjust or cease as necessary.
The class concludes with a guided cool-down and stretch to aid your recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Prepare your body with a dynamic warm-up centered on mobility and movement.
**Circuit 1 (08:49)**
*Optional: Position a resistance band loop around your 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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Finish the class with a guided cool-down to stretch and relax your muscles.
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I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can see them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole