**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is ideal for enhancing strength and stability. You only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session starts with a guided warm-up and ends with a cool-down, with no jumping moves involved, making it easy to adjust according to your fitness level—just modify the weight as necessary. This workout is suitable for all!
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.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class opens with a guided warm-up centered on mobility and dynamic movements to prep your body and generate warmth. After that, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After finishing all exercises in a circuit, you’ll have a 30-second rest 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 two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always tune into your body and modify or stop as needed. The class concludes with a guided cool-down and stretch.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, browse my collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole