**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to push and enhance your lower body using just one heavy weight (a kettlebell or dumbbell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, does not involve jumping, and can easily be adjusted—just opt for a lighter weight if necessary. It’s a session that’s suitable for all!
If you appreciate this class, don’t miss out on the upper body edition, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following that, we jump into two separate circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition in between. After finishing all four exercises, you’ll take a 30-second rest before repeating the circuit. You’ll complete this circuit four times total (twice on each side).
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds rest/transition. After finishing the circuit, you’ll have a 30-second pause before repeating it. This circuit is done a total of three times.
Between the circuits, you’ll enjoy a one-minute recovery phase. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop as required.
The session concludes with a guided cool-down and stretch to assist your body’s recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (using resistance band around thighs):
1. Hip Bridge (with 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 (bodyweight)
– **41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole