**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is created to enhance strength and flexibility with minimal gear. All you will need is one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class includes a guided warm-up and cool-down, contains no jumping, and can be easily adjusted—just select a lighter weight if required. It’s a flexible workout appropriate for all!
If you liked this session, don’t forget to check out the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we transition into two separate circuits:
– **Circuit 1**: Comprising four exercises
– **Circuit 2**: Comprising five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Once all exercises in a circuit are completed, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1**: Completed four times (twice for the right side, twice for the left side).
– **Circuit 2**: Completed three times.
Between the two circuits, there is a one-minute recovery phase. Feel free to pause the video and take extra rest as needed. Always heed your body’s signals and adjust or halt as necessary. The class wraps up with a guided cool-down and stretching session.
—
### **Detailed Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (in a staggered, hovering position)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, followed by Squat
– Curtsy Lunge to Knee Drive, followed by Squat
– Squat Clean x2 to Get-Up
– Bear Plank Knee Taps (using body weight)
**41:04** – Cool Down & Stretch
—
I hope you find enjoyment in this lower body strength circuit class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole