**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is intended to enhance your strength and stability while utilizing minimal gear. You will only need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, contains no jumping, and can easily be modified—simply choose a lighter weight if desired. It’s a flexible workout appropriate for all fitness levels!
If you enjoy this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and engaging the muscles to prepare your body and generate heat. Following the warm-up, we transition into the primary workout, comprising two circuits.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition period between moves. You’ll undertake four sets in total—two for the right side and two for the left.
– **Circuit 2:** Five exercises performed for 45 seconds each, with a 10-second rest/transition interval. You’ll complete three sets overall.
Between the two circuits, a 1-minute recovery break is provided. You’re encouraged to pause the video and take extra rest if necessary. Always pay attention to your body, adjusting or stopping as required.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
We’ll commence with exercises aimed at enhancing mobility and activating the muscles that will be engaged during the circuits.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get-Up
5. (Bodyweight) Bear Plank with Knee Taps
**41:04 – Cool-Down & Stretch**
We’ll conclude the class with a guided cool-down to stretch and relax the muscles worked.
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### **Additional Resources**
I hope you have a great time with this lower body strength class! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole