### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level
This 45-minute strength circuit workout for the lower body aims to challenge and sculpt your legs and glutes. All that’s required is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features low-impact movements without jumping, allowing you to easily adjust according to your fitness capabilities—simply choose a lighter weight if necessary. Like always, the session includes a structured warm-up and cool-down to guarantee a safe and beneficial workout. This class is suitable for everyone!
If you liked this session, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
The workout kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. After that, we jump into two circuits of strength-enhancing exercises.
**Circuit 1** features four exercises, while **Circuit 2** has five exercises. Each movement is performed for 45 seconds, followed by 10 seconds of rest or transition time. Once you finish one round of a circuit, you’ll have a 30-second rest before starting again.
– **Circuit 1**: Four sets total (two sets on the right side, two on the left).
– **Circuit 2**: Three sets total.
You’ll have a one-minute break between the two circuits, but feel free to pause the video and extend your rest if necessary. Always pay attention to your body and adjust or halt as needed. The class concludes with a guided cool-down and stretch to help you feel reinvigorated.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin with dynamic stretches and mobility drills to prime your body.
**Circuit Workout**
– 08:49 Start the circuit segment of the workout.
**Circuit 1 (with optional resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Conclude with a guided cool-down to stretch and relax your muscles.
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### Final Thoughts
I hope you enjoy this lower body strength session! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole