**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to test and enhance your lower body strength with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class lasts for 45 minutes and features a structured warm-up and cool-down. There’s no jumping required, and the workout is fully adjustable—just opt for a lighter weight if necessary. This class suits individuals of all fitness backgrounds!
If you like this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a warm-up emphasizing mobility, featuring dynamic movements to ready your body for the workout. Following the warm-up, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before starting again.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
Between the circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or pause as necessary.
The session wraps up with a guided cool-down and stretch to aid your body in recovering.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
A blend of mobility exercises and dynamic movements to prepare your body for the activity.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Lift, Squat
3. Curtsy Lunge with Knee Lift, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
A guided cool-down to stretch and unwind your muscles post-workout.
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I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole