**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness tiers. Furthermore, it involves no jumping, and adjustments are simple—just choose a lighter weight if necessary.
If you find this class enjoyable, don’t miss the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we move into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break prior to repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll also experience a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body—adjust or cease as required.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
Get your body ready with mobility exercises and dynamic movements to increase heat and loosen up.
– **Circuit Workout (08:49)**
**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)
– **Cool-Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and soothe your muscles.
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### **Final Notes**
I hope this lower body strength class brings you joy! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole