**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and endurance utilizing a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class incorporates a guided warm-up and cool-down, ensuring it’s suitable for participants of all fitness levels. Additionally, there’s no jumping required, and modifications are straightforward—simply select a lighter weight if necessary. This workout is great for all!
If you appreciate this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we’ll transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second rest before repeating.
– **Circuit 1:** Four sets total (two sets on the right side, two on the left)
– **Circuit 2:** Three sets total
You’ll enjoy a one-minute rest between the two circuits, and feel free to pause the video for extra breaks if needed. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (Band Around Thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2 with Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole