**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This lower body strength circuit class aims to enhance your strength and stability with minimal gear. All that’s required is a single heavy weight (you can use a dumbbell or kettlebell) and an optional resistance band loop. The session lasts 45 minutes and features a structured warm-up and cool-down. There’s no jumping involved, allowing for easy modifications—just opt for a lighter weight as necessary. This workout caters to all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
—
### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. After that, we engage in two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is carried out for 45 seconds, followed by 10 seconds for rest or transition. Once we’ve completed all exercises in a circuit, there’s a 30-second rest before we go through it again.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take extra time if necessary. Always tune into your body—modify or take breaks as needed.
The class finishes with a guided cool-down and stretch to assist in your recovery and relaxation.
—
### **Workout Details**
**01:44 – Warm-Up & Mobility**
We’ll begin with a warm-up to loosen your muscles and set up your body for the workout.
**08:49 – Circuit Workout**
**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, 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. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
We’ll wrap up the class with a guided cool-down and stretching routine to support your recovery.
—
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole