**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to concentrate on enhancing lower body strength utilizing minimal equipment. You’ll only require a single heavy weight (a dumbbell or kettlebell will work wonderfully) and optionally a resistance band loop. The class lasts for 45 minutes and features a guided warm-up and cool-down, ensuring it’s suitable for participants of all fitness levels. No jumping is involved, and modifications are straightforward—simply choose a lighter weight as needed. This workout is perfect for all!
If you like this class, don’t forget 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 Summary**
#### **Required Equipment:**
– **One heavy weight:** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout ahead. Following this, we dive into two distinct circuits crafted to challenge your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second break or transition period. After finishing all exercises in a circuit, you’ll take a 30-second rest 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’ll enjoy a one-minute recovery between the circuits, but don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or rest as required.
The class concludes with a guided cool-down and stretching session to assist your body in recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
The warm-up centers on mobility and dynamic movements to ready your body for the workout.
**08:49** – Circuit Workout
**Circuit 1** (with resistance 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 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
Finish the class with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
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### **Extra Information**
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole