**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility using just one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The session includes a structured warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and adjustments are simple—just choose a lighter weight if necessary. It’s an ideal workout for anyone!
If you find this session enjoyable, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Outline: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class begins with a guided warm-up focusing on mobility and dynamic movements to ready your body and generate heat. After that, we transition into two circuits of exercises aimed at your lower body.
– **Circuit 1:** Consists of four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. Upon completing all four moves, you’ll rest for 30 seconds before repeating the circuit. You’ll perform four sets of Circuit 1 in total (two sets on the right side and two on the left).
– **Circuit 2:** Comprises five exercises, also done for 45 seconds each with 10 seconds of rest/transition. You’ll finish three sets of Circuit 2.
Between the two circuits, you’ll enjoy a full minute to recover. Feel free to pause the video and take extra rest as required—always pay attention to your body and adjust or halt as thought necessary.
The class concludes with a guided cool-down and stretching session to aid in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with band positioned 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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength workout! If you’re interested in additional lower body-centered routines, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole