**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is suitable) 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 included, which allows for easy modifications—simply opt for a lighter weight if needed. This workout is ideal for individuals at any fitness level!
If you enjoy this class, don’t forget to take a look at the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up centered on mobility and dynamic movements to prime your body for the workout. Next, we’ll transition into two circuit workouts.
**Circuit Outline:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. Upon completing all exercises in a circuit, you’ll take a 30-second break before revisiting the circuit.
– **Circuit 1:** Complete four rounds (two on the right, two on the left).
– **Circuit 2:** Complete three rounds.
You’ll enjoy a one-minute rest between the two circuits. Feel free to pause the video and take extra breaks as necessary. Always pay attention to your body and modify or stop when needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
The warm-up emphasizes mobility and dynamic movements to prepare your body for the session.
**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 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
Conclude the class with a guided cool-down and stretch to facilitate your body’s recovery.
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I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole