**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class focuses on enhancing strength and mobility with minimal equipment. You’ll just need one substantial weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact (no jumping involved), and can be easily tailored by modifying the weight. It’s a workout suitable for everyone!
If you enjoy this class, be sure to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and warming up your body with dynamic movements. We will then progress into two exercise circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once a full circuit is completed, you will rest for 30 seconds before starting again.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left).
– **Circuit 2**: Completed three times.
You’ll have a one-minute recovery period between the circuits, but feel free to pause the video and take extra rest whenever necessary. Always listen to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to leave you feeling rejuvenated and accomplished.
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### **Workout Breakdown**
**Warm-Up & Mobility** (01:44)
We’ll kick off with a sequence of mobility exercises and dynamic movements to prepare your body for the workout.
**Circuit Workout** (08:49)
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (with one heel raised)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch** (41:04)
We’ll end the class with a guided cool-down and stretching routine to assist your body in recovery.
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I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole