**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit class targeting lower body strength is tailored to assist you in enhancing your strength and stability with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if you choose. The session includes a guided warm-up, two demanding circuits, and a cool-down stretch. It’s low-impact (no jumping involved!) and simple to adjust—just modify the weight to match your fitness level. This workout is suitable for everyone!
If you liked this class, don’t forget to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
We kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the session. Then, we transition into two strength exercise circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before looping the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll also have **one minute to recover** between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to aid in your muscle recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
A dynamic warm-up to enhance mobility and prepare your body for the workout.
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
A guided cool-down to stretch and relax your muscles post-workout.
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I hope you find this lower body strength workout enjoyable! For additional lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole