**Lower Body Strength Circuits Class: A 45-Minute Workout**
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body strength. All that’s required is one heavy weight (either a dumbbell or kettlebell works) and a resistance band loop, which is optional. The workout is low-impact with no jumping involved, allowing for easy modifications by using a lighter weight. It’s an adaptable session for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
We kick things off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and elevate core temperature. Following that, we’ll dive into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest/transition period afterward. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
In the break between the two circuits, you’ll have a one-minute recovery window. Feel free to pause the video and take extra rest as necessary. Always heed your body’s signals, adjust exercises if needed, and stop if required.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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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 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you seek additional lower body training sessions, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole