**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit workout is tailored to enhance strength and stability with minimal equipment needed. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class lasts for 45 minutes and features a guided warm-up and cool-down. There is no jumping included, and easy modifications are provided (just opt for a lighter weight), making this workout suitable for all fitness levels.
If you find this class enjoyable, don’t forget to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. Following that, we transition into the main workout, which is comprised of two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest or transition**. After finishing all the exercises in a circuit, a **30-second rest** is taken before repeating the circuit.
– **Circuit 1:** Done four times (two sets on the right side, two sets on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
**Circuit 1** (Resistance band positioned 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 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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### **Final Notes**
I trust you’ll enjoy this lower body strength class! If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole