**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit offers a 45-minute session aimed at enhancing strength and mobility. You only require one heavy weight (a dumbbell or kettlebell works) and optionally, a resistance band loop. The session includes a guided warm-up and cool-down, and there’s no jumping involved, making it simple to adjust. If needed, you can just select a lighter weight. This workout is suitable for all fitness levels!
If you find this class enjoyable, be sure to explore the upper body version, set to be released 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 concentrating on mobility and dynamic movements to ready your body for the workout. Next, we proceed to two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll have a 30-second break before repeating that circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest as needed. Always heed your body’s signals and modify or stop as required. The session wraps up with a guided cool-down and stretch.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
A guided warm-up to ease and warm your body.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
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**
Conclude the class with a guided cool-down to stretch and unwind your muscles.
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I hope you find this lower body strength class enjoyable! For more lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole