**Lower Body Strength Circuits Class: A 45-Minute Workout for All Abilities**
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility with minimal gear. All that’s required is one heavy weight (a kettlebell or dumbbell works perfectly) and an optional resistance band loop. The session features a warm-up and cool-down, involves no jumping, and can easily be adjusted by varying the weight. It’s a flexible workout perfect for any participant!
If you find this class enjoyable, make sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Class Outline: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following that, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, accompanied by 10 seconds for rest or transition. After finishing one round of a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.
In between the circuits, you’ll enjoy a one-minute recovery. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with optional resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Upright
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re in search of more workouts, you can explore all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole