**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for all fitness degrees. No jumping is required, and modifications are straightforward—simply select a lighter weight if you prefer. This workout is awesome for all!
If you love this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and generate warmth. Following this, we transition into two distinct circuits intended to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises within a circuit, you’ll rest for 30 seconds before going through the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
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 listen to your body and modify or stop as necessary. The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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I trust you will enjoy this lower body strength class! For additional lower body workouts, explore my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole