**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is tailored to enhance strength and mobility with minimal equipment. You will only need a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises involved, making it simple to adjust according to your fitness level—just modify the weight as necessary. This workout is appropriate for everyone!
If you like this class, make sure to look out for the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Next, we will proceed to two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise will last for 45 seconds, followed by 10 seconds for rest or transition. Once you finish all exercises in a circuit, take a 30-second break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and rest longer if you need to. Always heed your body’s signals, and modify or stop as required. The class wraps up with a guided cool-down and stretching session to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We will initiate the session with a warm-up to relax the body and generate heat, concentrating on mobility and dynamic movements.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We will finish the class with a guided cool-down and stretching routine to facilitate muscle recovery and enhance flexibility.
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I hope you find joy in this lower body strength class! If you are in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole