**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This lower body strength circuit session is crafted to assist you in enhancing strength and stability using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The duration of the class is 45 minutes and includes a structured warm-up and cool-down. There’s no jumping required, making it easy to adjust—simply choose a lighter weight if necessary. It’s an excellent workout suitable for everyone, irrespective of their fitness level!
If you find this class enjoyable, make sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body. After that, we transition into two distinct workout circuits.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise is performed for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you’ll have a 30-second rest before repeating the circuit.
– Circuit 1 is repeated four times (twice on each side).
– Circuit 2 is repeated three times.
There’s a one-minute rest interval between the two circuits. Feel free to pause the video and take additional time if needed. Always listen to your body—adjust or stop as required.
The class ends with a guided cool-down and stretching routine to facilitate recovery.
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### **Detailed Workout Breakdown**
**01:44 – Warm-Up & Mobility**
The warm-up emphasizes mobility and dynamic movements to ready your body for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (using a 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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretching session to ease your muscles and enhance flexibility.
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I hope you find enjoyment in this lower body strength session! If you seek more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole