**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit workout is crafted to enhance strength and mobility while using minimal equipment. You only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for participants of all fitness levels. Additionally, there’s no jumping involved, and modifications are straightforward—just choose a lighter weight if necessary. It’s a workout tailored 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.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Needed:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up focused on mobility and dynamic movements to prepare your body. Then, we transition into two separate circuits, each aimed at targeting your lower body.
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll enjoy a **30-second rest** before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll have a **1-minute recovery**, but you’re welcome to pause the video for extra rest whenever necessary. Always pay attention to your body, and feel free to modify or take breaks as needed. The class concludes 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 (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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength class! For additional lower body workouts, take a look at my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole