**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to challenge and fortify your lower body using minimal gear. You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact with no jumping involved, enabling easy modifications by simply opting for a lighter weight. It’s a flexible workout appropriate for everyone!
If you like this class, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Needed:**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and build warmth. After that, we move into two circuit workouts:
1. **Circuit 1** consists of four exercises.
2. **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
Between the two circuits, there will be a **1-minute recovery** phase. Feel free to pause the video and take extra rest if you need—always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to assist in recovery and relaxation.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole