**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
Want to enhance your lower body strength? This 45-minute workout is ideal for you! All that’s required is a single heavy weight (a dumbbell or kettlebell will work) and an optional resistance band loop. The session features a guided warm-up and cool-down, doesn’t involve any jumping, and can be easily adjusted—choose a lighter weight if necessary. This workout is designed for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready. Following that, we engage in two circuits concentrating on strength-building exercises.
**Circuit Information:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds for rest/transition. Complete four sets in total (two on the right side, two on the left).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds for rest/transition. Complete three sets in total.
You will have a one-minute recovery period between the circuits. Feel free to pause the video and take extra rest if you need it. Always listen to your body and modify or pause as required.
The session ends with a guided cool-down and stretching to facilitate your body’s recovery.
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### **Workout Outline**
**01:44 – Warm-Up & Mobility**
Begin with movements aimed at enhancing mobility and gradually warming up your body.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2 to Stand Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
Conclude the workout with a guided cool-down for stretching and releasing tension in your muscles.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, view my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole