**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is tailored to enhance strength and flexibility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you wish. The class features a guided warm-up, two circuits, and a cool-down stretch. It’s low-impact (no jumping involved!) and can be easily adjusted—just modify the weight to match your fitness level. This workout suits everyone!
If you like this class, don’t miss the upper body variation, 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 Overview**
The session kicks off with a guided warm-up aimed at enhancing mobility and executing dynamic movements to get your body ready for the workout. After that, we will jump into two circuits:
– **Circuit 1:** Four exercises completed for 45 seconds each, with 10 seconds of rest/transition between movements. You’ll finish four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2:** Five exercises executed in the same format as Circuit 1. You’ll complete three rounds of this circuit.
Between the circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and make modifications or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
Start with a sequence of mobility exercises and dynamic movements to increase warmth and prep your body for the workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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)
Complete four rounds of this circuit (two on each side).
– **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
Complete three rounds of this circuit.
– **Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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### **Additional Information**
If you enjoyed this lower body strength class, all of my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout, and I’d love to hear how it goes!
xo,
Nicole