**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is tailored to assist you in enhancing strength and flexibility using only a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class is gentle on the joints, with no jumping included, and is highly adaptable—simply select a lighter weight if necessary. It’s an excellent workout suitable for individuals at any fitness level! As usual, the session comprises a guided warm-up and cool-down for a secure and effective workout experience.
If you like this class, make sure to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Outline**
The session starts with a guided warm-up concerned with mobility and dynamic movements to set your body for the workout. Subsequent to that, we move into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll enjoy **30 seconds of rest** before starting the circuit again.
– **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 have a **1-minute rest** period; however, feel free to pause the video and take additional time if you need it. Always pay attention to your body—adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (Optional: Use a resistance band loop 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 (using bodyweight)
**Cool Down & Stretch**
– 41:04
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can locate them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole