### Lower Body Strength Circuits Class: A 45-Minute Workout
This 45-minute lower body strength circuit session is crafted to engage and sculpt your muscles using just one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, catering to all fitness levels. With no jumping required, it’s simple to modify—just choose a lighter weight if necessary. This workout suits everyone!
If you love this class, don’t forget to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single Heavy Weight**: I’m using a 20 lb dumbbell.
– **Optional Resistance Band Loop**: To increase resistance.
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### Class Overview
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we plunge into two circuits, each aimed at targeting your lower body.
#### Circuit Details:
– **Circuit 1**: Four exercises, performed for 45 seconds each with 10 seconds for rest/transition. You’ll perform four sets total (two on the right side, two on the left side).
– **Circuit 2**: Five exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll do three sets total.
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take extra rest if you need it. Always heed your body and modify or halt as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovering and relaxing.
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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 Notes
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole