**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This lower body strength circuit workout is crafted to enhance strength and flexibility using minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, making it readily adaptable—simply adjust the weight to match your fitness level. This workout is appropriate for everyone, whether you’re just starting out or more advanced!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class initiates with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we progress into two distinct circuits.
**Circuit Structure:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, succeeded by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll be allotted a one-minute recovery interval. You’re welcome to pause the video and take additional time if necessary—always heed your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 01:44
We kick off with a warm-up to loosen your muscles and enhance mobility, integrating dynamic movements to prepare your body for the workout.
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (with one heel lifted)
2. Modified Side Plank featuring 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 combined with Knee Drive, Squat
3. Curtsy Lunge paired with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
We conclude the class with a guided cool-down aimed at stretching and relaxing your muscles, assisting in recovery.
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I hope you appreciate this lower body strength class! For more lower body workouts, you can find everything organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole