**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is intended to enhance strength and mobility utilizing minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping, and modifications are simple—just select a lighter weight if required. This workout is ideal for anyone aiming to strengthen their lower body!
If you like this class, be sure to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class:**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
The session begins with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Then, we’ll progress into two separate circuits, each crafted to effectively engage your lower body muscles.
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll receive **30 seconds of rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.
You’ll also enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **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
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! It’s a fantastic opportunity to challenge yourself and build muscle. If you’re on the lookout for more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole