**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to effectively target your lower body muscles. You’ll need just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s entirely jump-free, allowing for easy modifications based on your fitness level—just choose a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you liked this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
#### **Required Equipment**:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready for the workout. Following that, we’ll jump into two distinct circuits, each aimed at challenging your lower body.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, and modify or stop if necessary.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Optional: Band around thighs)
1. Hip Bridge (one heel raised)
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 Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Closing Thoughts**
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, you can check them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole