**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body using minimal equipment. You only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class offers a guided warm-up and cool-down, without any jumping involved, making it easy to adjust according to your fitness level—simply choose a lighter weight if necessary. This workout is suitable for everyone!
If you like this class, make sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview**
**Equipment Needed:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and performing dynamic movements to ready your body and generate heat. Following this, we transition into two strength exercise circuits. Here’s the structure:
1. **Circuit 1**: Four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition time between movements. Once all four exercises are completed, you’ll rest for 30 seconds before repeating the circuit. You’ll perform **four sets** of Circuit 1 (twice on the right side, twice on the left side).
2. **Circuit 2**: Five exercises carried out in the same 45-seconds-on, 10-seconds-off format. You’ll complete **three sets** of Circuit 2.
Between the two circuits, there’s a one-minute recovery period. Don’t hesitate to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength workout! If you’re searching for additional lower body exercises, you can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole