**Lower Body Strength Circuits Class: A Complete Workout for Every Fitness Level**
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body using minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is perfect) and optionally, a resistance band loop. The class is low-impact and does not include jumping, making it simple to adjust according to your fitness level—just choose a lighter weight if necessary. As usual, there’s a guided warm-up and cool-down included to ensure a safe and efficient workout. This session is ideal for everyone, no matter the experience level!
If you enjoy this class, don’t forget to check out the upper body version launching 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
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### **Class Format**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. After that, we transition into two circuit workouts, each crafted to effectively target your lower body muscles.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition in between. You’ll complete four sets of this circuit (two sets on the right side and two on the left).
– **Circuit 2:** Five exercises performed in the same style—45 seconds of work followed by 10 seconds of rest. You’ll finish three sets of this circuit.
Between the two circuits, there’s a one-minute recovery window. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed. The class concludes with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Outline**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
**Circuit 1** (with 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 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)
– **41:04** Cool-Down & Stretch
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### **Further Notes**
Take breaks as necessary and adapt the workout to suit your fitness level. Whether you’re just starting out or have more experience, this class is crafted to be accessible and effective for all.
If you’d like more lower body workouts, you can locate all my routines conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it goes!
xo, Nicole