**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This class for lower body strength circuits is crafted to assist you in enhancing strength and stability with minimal equipment. You will just need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The duration of the class is 45 minutes, which includes a guided warm-up and cool-down. It’s low-impact, with no jumping included, making it easy to modify—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t miss the upper body counterpart, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of the Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into the main workout, consisting of two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is completed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left side).
– **Circuit 2** is repeated three times.
You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (with one heel elevated)
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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole