**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is crafted to enhance strength and flexibility using minimal equipment. You will require a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session is low-impact with no jumping, making it easily adjustable—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for everyone!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Single heavy weight:** I’m using a 20 lb dumbbell, but select a weight that suits you.
– **Optional resistance band loop** for additional intensity.
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### **Class Overview**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to get your body ready. Following that, we move into two strength circuits:
– **Circuit 1:** Comprises four exercises, each performed for 45 seconds with 10 seconds of rest/transition. You’ll complete four rounds in total (two on the right side and two on the left side), with a 30-second rest between rounds.
– **Circuit 2:** Involves five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. You’ll do three rounds of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery time. Feel free to pause the video and take longer if needed—always tune in to your body and adapt or stop as necessary.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
Here’s a detailed outline of the class:
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**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, 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)
**Cool Down & Stretch**
– **Start Time:** 41:04
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole