**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal gear. You will require only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact (no jumping required) and can be easily modified—just adapt the weight according to your fitness level. It’s a workout that’s open to everyone!
If you like this class, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### **Class Overview**
We’ll kick off with a guided warm-up to ready your body for the workout. The warm-up emphasizes mobility and includes dynamic movements to progressively generate heat and loosen your muscles. After that, we will jump into the circuit segment of the class, which consists of two separate circuits.
#### **Circuit Details**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a break for **30 seconds** before starting the circuit again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
You’ll have a **1-minute recovery interval** between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body, and don’t hesitate to adapt or stop if required.
The class wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### **Workout Breakdown**
Here’s a comprehensive breakdown of the class:
**01:44 – Warm-Up & Mobility**
A series of dynamic movements to prepare your body for the workout.
**08:49 – Circuit Workout**
**Circuit 1** (with optional 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**
A guided cool-down to assist in your recovery and enhance flexibility.
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### **Additional Resources**
I hope you have a great time with this lower body strength class! If you’re in search of more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
**xo, Nicole**