**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility with just a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The workout is low-impact, featuring no jumps, which makes it simple to adjust—just choose a lighter weight if necessary. Whether you’re new or more experienced, this class accommodates everyone! As always, the session includes a guided warm-up and cool-down for a safe and efficient workout.
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we enter two distinct circuits aimed at your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** features five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. Once you finish all exercises in a circuit, you’ll rest for **30 seconds** before cycling through the circuit again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left side).
– **Circuit 2** is repeated **three times**.
You’ll have a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop when needed.
The class wraps up with a guided cool-down and stretch to aid your recovery and relaxation.
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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 lifted)
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 Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**