**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This lower body strength circuit session is crafted to engage your lower body muscles using minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell works perfectly) and, optionally, a resistance band loop. The class lasts 45 minutes and features a guided warm-up and cool-down. There is no jumping involved, and it can be easily adjusted—just choose a lighter weight if necessary. This workout is suitable for individuals of all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
This class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase blood flow. Following that, we transition into two distinctive circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each move is executed for 45 seconds, accompanied by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you will rest for 30 seconds before repeating it.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or stop when needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Begin with a sequence of mobility exercises and dynamic movements to prepare your body for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with 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. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
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### **Extra Resources**
I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can discover them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole