**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute strength circuit class for the lower body is tailored to enhance your strength and mobility utilizing merely one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session is low-impact (no jumping!) and can be easily adjusted by modifying the weight. It serves as an excellent choice for all levels of fitness and features a guided warm-up as well as a cool-down to provide a comprehensive experience.
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we’ll jump into two circuits, each crafted to focus on your lower body muscles.
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll repeat this circuit four times (twice on the right side, twice on the left side), with a 30-second rest between sets.
– **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll do this circuit three times, with 30 seconds of rest in between sets.
Between the two circuits, there will be a one-minute recovery break. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Final Notes**
I hope you find joy in this lower body strength class! Keep in mind, you can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole