**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping is involved), and can be easily adjusted by changing the weight. It’s a flexible workout ideal for everyone!
If you like this class, don’t miss the upper body edition, accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class initiates with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we transition into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice for the right side, twice for the left).
– **Circuit 2:** Done three times.
You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if needed—always heed your body and adjust or cease as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
#### **Circuit 1** (Resistance band loop around thighs, optional):
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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time:** 41:04
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### **Additional Resources**
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can locate them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole