**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuits class aims to enhance strength and stability using minimal gear. All you require is a single heavy weight (either a dumbbell or a kettlebell will suffice) and an optional resistance band loop. The class lasts 45 minutes and features a guided warm-up and cool-down. It’s low-impact (no jumping involved) and can be easily adjusted—just choose a lighter weight if 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 available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prime your body and generate warmth. After that, we proceed into the main workout, featuring two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are finished, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra rest as needed—always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll begin with a warm-up to enhance mobility and prepare your muscles for the upcoming workout.
**Circuit Workout (08:49)**
**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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down and stretching sequence to facilitate your body’s recovery and relaxation.
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### **Further Information**
I hope you find this lower body strength class enjoyable! For more lower body workouts, explore my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole