**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is intended to assist you in developing strength and stability with minimal equipment. You’ll just need one heavy weight (such as a dumbbell or kettlebell) and a resistance band loop, if you choose. The session features a guided warm-up and a cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and making modifications is straightforward—just opt for a lighter weight if necessary. This workout caters to all!
If you liked this class, don’t forget to explore the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One 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 warmth. Next, we transition into two strength circuits explicitly crafted to focus on your lower body.
– **Circuit 1:** Consists of four exercises.
– **Circuit 2:** Consists of five exercises.
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition interval. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– Circuit 1 is done four times (twice on the right side, twice on the left side).
– Circuit 2 is repeated three times.
You’ll experience a one-minute recovery phase between the two circuits. Feel free to pause the video and take extra rest as needed—always pay attention to your body and adjust or pause as required. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a warm-up to loosen your muscles and get your body ready for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (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 to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and ease your muscles after completing the circuits.
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### **Additional Notes**
I hope you find this lower body strength class enjoyable! If you’re in search of more lower body workouts, you can access them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in class!
xo,
Nicole