**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits session is excellent for enhancing strength and stability. You’ll only need a single heavy weight (either a dumbbell or a kettlebell works well) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping activities, allowing for easy modifications—just choose a lighter weight if needed. This workout accommodates all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 session starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we proceed to two distinct circuits intended to focus on your lower body.
**Circuit Format:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll execute four rounds of this circuit (two rounds for the right side and two for the left).
– **Circuit 2:** Five exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll go through three rounds of this circuit.
You’ll have a one-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 adjust or stop as needed.
The class ends with a guided cool-down and stretching session to assist your body in recovering.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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 with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles post-workout.
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I hope you enjoy this lower body strength class! If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole