**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This lower body strength circuit session is crafted to enhance your strength and mobility with just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. It’s low-impact without any jumping, making it easy to adjust—just choose a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and performing dynamic movements to get your body ready and raise your temperature. After that, we proceed into two distinct circuits of exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once you finish all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take extra rest if necessary—always heed your body’s signals and adapt or cease as required.
The session wraps up with a guided cool-down and stretch to assist you in 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):**
– 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)
**41:04** – Cool-Down & Stretch
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I hope you find joy in this lower body strength workout! If you’re seeking more, you can locate all my lower body workouts conveniently arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole