**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to challenge and fortify your lower body with minimal equipment. You’ll only need one substantial weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact, with no jumping, and can be easily adjusted—just choose a lighter weight if necessary. It’s an excellent workout suitable for every fitness level!
If you appreciate this session, don’t forget to check out the upper body alternative, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll kick off with a guided warm-up focused on mobility and dynamic movements to ready your body and generate heat. Following that, we’ll proceed to two distinct circuits, each crafted to effectively engage your lower body muscles.
#### **Circuit Details**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will last for **45 seconds**, immediately followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
Between the two circuits, there will be a **1-minute recovery period**. Feel free to pause the video and take extra rest if you require it. Always listen to your body—modify or stop as you see fit.
We’ll conclude the class with a guided cool-down and stretching session to aid in your recovery and relaxation.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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
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### **Final Notes**
I hope you find joy in this lower body strength class! If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole