**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to be approachable, effective, and easy to adapt. All you require is a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, ensuring it’s joint-friendly, and you can easily modify the intensity by opting for a lighter weight. This workout is suitable for all fitness levels!
If you like this class, make sure to check out the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– One 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 get your body ready and warm. Following that, we proceed into two separate circuits.
**Circuit 1** consists of four exercises, while **Circuit 2** encompasses five exercises. Each exercise is executed for 45 seconds, with 10 seconds of recovery or transition time in between. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right, twice on the left).
– **Circuit 2:** Completed three times.
You’ll enjoy a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take more time if needed. Always listen to your body, modifying or stopping as necessary. The class wraps up with a guided cool-down and stretching to aid in your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
The warm-up highlights mobility and dynamic movements to ready your lower body for the workout to come.
**08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned 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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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I hope you find joy in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole