**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability using only one substantial weight (a kettlebell or dumbbell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modifications according to your fitness level—feel free to select a lighter weight if necessary. This workout is suitable for everyone and serves as an excellent opportunity to challenge your lower body!
If you appreciate this class, don’t forget to explore the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Next, we transition into two different circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition period. Upon finishing one round of a circuit, enjoy a 30-second rest before doing it again.
– **Circuit 1:** Executed four times (twice on the right, twice on the left)
– **Circuit 2:** Executed three times
In between the two circuits, you’ll have a one-minute break. Feel free to pause the video and take extra rest if required. Always pay attention to your body and make adjustments or stop as necessary. The class wraps up with a guided cool-down and stretching session.
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### **Workout Summary**
**Warm-Up & Mobility (01:44)**
The warm-up is focused on mobility and dynamic movements to ready your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel raised)
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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching session to aid your body in recovery.
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### **Further Resources**
I hope you love this lower body strength class! If you’re in search of additional lower body workouts, you can discover them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole