**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit class is crafted to enhance your strength and mobility with minimal equipment. You will only require a single heavy weight (a kettlebell or dumbbell works perfectly) and an optional resistance band loop. The session includes a guided warm-up and cool-down, contains no jumping, and is easily modifiable—just choose a lighter weight if necessary. It’s a flexible workout appropriate for all!
If you appreciate this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Highlights**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Next, we proceed into two strength circuits, each aimed at targeting your lower body.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right, twice on the left)
– **Circuit 2:** Done three times
In between the two circuits, there will be a **1-minute recovery period**. You can pause the video and take extra rest if necessary. Always pay attention to your body and modify or pause as needed.
The class finishes with a guided cool-down and stretching to aid your body in recovery.
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### **Workout Agenda**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (Optional resistance band around thighs)
1. Hip Bridge (with 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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This lower body strength class offers an excellent opportunity to push yourself and build strength at your convenience. If you seek additional lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole