**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is tailored to enhance strength and stability with minimal gear. You’ll just need one heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a led warm-up, circuit workout, and a cool-down stretch. There’s no jumping involved, making it joint-friendly and easily adjustable—simply choose a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we transition into two separate circuits, each aimed at engaging your lower body muscles.
– **Circuit 1:** Consists of four exercises.
– **Circuit 2:** Consists of five exercises.
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll enjoy a **30-second rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll also receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body and modify or pause as required.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Overview**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (with resistance band 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole