**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute lower body strength circuits class is crafted to cultivate strength and enhance mobility utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring a balanced workout. Additionally, there is no jumping required, and it’s simple to adjust—just opt for a lighter weight if necessary. Appropriate for all fitness levels, this class makes an excellent complement to your exercise regimen!
If you like this class, don’t miss the upper body version, set to release on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up emphasizing mobility and dynamic movements to prime your body for the routine. Following that, we will proceed into two distinct circuits that focus on your lower body.
– **Circuit 1**: Consists of four exercises.
– **Circuit 2**: Consists of five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1**: To be completed four times (twice on the right side, twice on the left side).
– **Circuit 2**: To be completed three times.
Between the two circuits, there is a one-minute recovery interval. Feel free to pause the video and extend your rest time if required. Always pay attention to your body and modify or stop as you see fit.
The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Rise
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! If you’re interested in additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole