**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit class is intended to help you enhance strength and stability with minimal gear. You only need one heavy weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it accessible for all fitness levels. Just adjust the weight according to your comfort, and you’re good to go!
If you like this class, make sure to look out for the upper body version that will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up focused on mobility and dynamic movements to get your body ready for the workout. Next, we dive into two separate circuits:
– **Circuit 1:** Consisting of four exercises
– **Circuit 2:** Including five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transitions. After completing all exercises in a circuit, you’ll take a 30-second break before repeating.
– **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 two circuits. Feel free to pause the video and rest more if needed. Always pay attention to your body, adjust exercises if necessary, and stop if something feels off.
The class wraps up with a guided cool-down and stretch to aid your body in recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2 with Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive and Squat
3. Curtsy Lunge with Knee Drive and Squat
4. Squat Clean x2 with Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool-Down & Stretch:** 41:04
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This lower body strength class is ideal for anyone aiming to enhance strength and stability without high-impact exercises. If you seek more lower body routines, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and let me know your thoughts!
xo,
Nicole