**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Skill Levels**
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body using minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. With no jumping involved, this workout is easily adjustable—simply opt for a lighter weight if necessary. The class features a guided warm-up and cool-down, ensuring it is accessible and effective for everyone.
If you appreciate this workout, don’t miss out on the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– A single 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 ready your body and generate heat. Following this, we engage in two distinct circuits aimed at targeting your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll perform four rounds of this circuit (two rounds on the right side, two rounds on the left side).
– **Circuit 2:** Five exercises carried out in the same 45-seconds-on, 10-seconds-off structure. You’ll complete three rounds of this circuit.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if needed. Always tune into your body, adjust exercises as needed, and stop if something feels off.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We start with a warm-up aimed at boosting mobility and preparing your muscles for the workout to follow.
**Circuit Workout (08:49)**
**Circuit 1 (with optional 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, 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 to Get Up.
5. Bear Plank Knee Taps (bodyweight).
**Cool-Down & Stretch (41:04)**
We conclude the class with a guided cool-down and stretch to aid your muscles in recovery and enhance flexibility.
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### **Additional Notes**
This workout is intended to be both impactful and customizable. Whether you’re just starting out or have more experience, you can modify the intensity by adjusting the weight or skipping the resistance band. Remember to tune into your body and take breaks whenever necessary.
If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole