**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuits class aims to enhance your strength and stability with minimal gear. You just need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The class lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, allowing for easy modifications—just select a lighter weight if preferred. This workout suits all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Summary**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Next, we will dive into two distinct circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transitions**. Upon finishing all exercises in a circuit, you will have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right, twice on the left).
– **Circuit 2:** Done three times.
You will have a **1-minute recovery** between the circuits. Feel free to pause the video and take extra rest as necessary. Always pay attention to your body and adjust or stop if needed.
The session wraps up with a guided cool-down and stretching to aid in your recovery.
—
### **Workout Outline**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (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 with Knee Lift, Squat
3. Curtsy Lunge with Knee Lift, Squat
4. Squat Clean x2, Stand Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
—
### **Extra Information**
I hope you find joy in this lower body strength class! For additional lower body workouts, you can check them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole