**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Level**
This 45-minute lower body strength circuit session is tailored to aid you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a structured warm-up and cool-down, creating a well-rounded workout experience from beginning to end. With no jumping involved, it’s simple to adjust—just choose a lighter weight if necessary. This workout suits all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which is set to be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### **Class Framework:**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and increase warmth. Following that, we’ll engage in two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise will last for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises within a circuit, you’ll take a **30-second break** before repeating the circuit. Here’s the detailed breakdown:
– **Circuit 1:** Four sets (two on the right side, two on the left side)
– **Circuit 2:** Three sets
Between the two circuits, you’ll have a **one-minute break**. Feel free to pause the video and take extra time if you wish. Always heed your body’s signals, and modify or stop as needed.
The class will wrap up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Optional resistance band loop around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Elevated 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)
**41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength circuit class! If you’re interested in more lower body workouts, they’re all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole