**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit workout aims to challenge and sculpt your muscles with minimal gear. All you need is a single heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class lasts for 45 minutes and incorporates a guided warm-up and cool-down. Since it involves no jumping, it’s easy to adjust—simply choose a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Layout**
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll tackle two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is to be done for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After completing a full circuit, you’ll rest for **30 seconds** before moving on to the next round.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll enjoy a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra breaks if needed. Always heed your body’s signals—modify or stop as required.
We’ll wrap up the class with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band positioned 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### **Final Remarks**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can see them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole