**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. You will require one heavy weight (a dumbbell or kettlebell is great) and, optionally, a resistance band loop. The class features a guided warm-up and cool-down, and it’s intended to be low-impact with no jumping. Modifications are simple—just select a lighter weight if necessary. This workout is appropriate for everyone, irrespective of fitness level!
If you appreciate this class, make sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session starts with a guided warm-up aimed at enhancing mobility and performing dynamic movements to prepare your body and increase warmth. We then progress to two main circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, there’s a 30-second rest before repeating.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
Between the circuits, a one-minute recovery period is provided. You’re welcome to pause the video and take extra rest as required. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Get your body ready with dynamic movements and mobility exercises to warm up.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided stretch to help relax your muscles and enhance flexibility.
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### **Additional Resources**
I hope you enjoy this lower body strength class! If you’re in search of more lower body workouts, you can find a comprehensive list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole