**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute circuit class focusing on lower body strength is crafted to enhance your power and stability with minimal gear. You’ll only need one substantial weight (a dumbbell or kettlebell is ideal) and potentially a resistance band loop. The session features a guided warm-up and cool-down, doesn’t incorporate any jumping, and is simple to adjust—just choose a lighter weight if necessary. It’s a superb workout suitable for all fitness levels!
If you appreciate this class, be sure to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Essential Items**
– **Gear:**
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. After that, we’ll move into two circuit routines.
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. You’ll do the circuit four times (twice on the right, twice on the left).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition time. This circuit will repeat three times.
You’ll enjoy a 30-second rest after each round and a complete minute to recuperate between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always listen to your body, modify moves as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Details**
**1:44 – Warm-Up & Mobility**
We’ll start with a warm-up that will loosen your joints and activate your muscles.
**8:49 – Circuit Session**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
We’ll conclude the session with a guided cool-down aimed at stretching and relaxing your muscles.
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### **Closing Remarks**
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, all can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole