**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit workout aims to enhance and fortify your lower body with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and optionally a resistance band loop. The session includes a guided warm-up and cool-down, contains no jumping, and can be easily adjusted by changing the weight. It’s a flexible workout perfect for everyone!
If you like this class, don’t miss the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the session. The primary workout consists of two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a rest of **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop when needed.
The session ends with a guided cool-down and stretch to assist your body’s recovery.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
—
I hope you love this lower body strength class! If you’re in search of additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole