**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit workout aims to enhance strength and mobility with minimal equipment required. You only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, making it easily adjustable for all fitness abilities—simply modify the weight as needed. This workout is ideal for anyone eager to strengthen their lower body!
If you enjoy this session, don’t forget to explore the upper body version, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic exercises to prepare your body and build warmth. After that, we move into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. Once you’ve finished all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video for extra time if necessary. Always tune into your body and adapt or take a break when needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Breakdown of the Workout**
**01:44 – Warm-Up & Mobility**
We’ll begin with movements aimed at enhancing mobility and gently warming up the body.
**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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank with Knee Taps
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole