**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This lower body strength circuit workout is crafted to enhance strength and mobility with minimal gear. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The duration of the class is 45 minutes, which includes a structured warm-up and cool-down. Since no jumping is involved, this workout can be easily adjusted—choose a lighter weight if necessary. It’s an excellent session suitable for all fitness levels!
If you liked this class, don’t forget to explore 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
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### **Class Format**
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate heat. Subsequently, we move into two circuit workouts:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are finished, you’ll take a 30-second break before repeating that circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there’s a one-minute rest period. You can pause the video and take extra breaks if required. Always heed your body’s signals, and feel free to modify or stop when needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Start with mobility exercises and dynamic movements for warming up.
**Circuit Workout**
– 08:49 Kick off the circuit segment of the workout.
**Circuit 1 (using a resistance band around thighs):**
1. Hip Bridge (with one heel lifted)
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. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch**
– 41:04 Conclude with a guided cool-down and stretching session.
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### **Extra Resources**
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole