**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This lower body strength circuit class aims to enhance strength and stability with minimal gear required. You will only need one heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class lasts for 45 minutes and comes with a guided warm-up and cool-down. There’s no jumping, making it a low-impact option that is easily adjustable—simply choose a lighter weight if necessary. This workout suits all levels of fitness!
If you like this class, don’t forget to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up centered on mobility and dynamic actions to ready your body and generate heat. Following this, we transition into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left)
– **Circuit 2**: Executed three times
You’ll enjoy a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest as required. Always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll kick off with movements aimed at boosting mobility and prepping your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1** (Optional: Band placed around thighs)
– Hip Bridge (one heel raised)
– 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a series of stretches designed to assist your muscles in recovering and enhance flexibility.
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I hope you find enjoyment in this lower body strength class! For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole