**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit workout focusing on lower body strength aims to enhance your strength and mobility with minimal equipment required. You just need one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact (no jumping) and can be easily adjusted—simply modify the weight to match your fitness level. Whether you’re just starting out or more experienced, this workout caters to everyone!
If you like this class, be sure to explore the upper body version that will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Overview**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a structured warm-up that emphasizes mobility and dynamic movements to ready your body for the workout ahead. Following that, we dive into two strength circuits.
**Circuit Breakdown:**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, with a **10-second rest/transition** between each move. Once you finish a complete circuit, you will rest for **30 seconds** prior to repeating.
– **Circuit 1**: Perform four sets (two on each side).
– **Circuit 2**: Perform three sets.
You’ll have a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
—
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with a collection of mobility exercises and dynamic movements to generate warmth and enhance your range of motion.
**08:49 – Circuit Workout**
**Circuit 1 (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)
**41:04 – Cool Down & Stretch**
Conclude the class with a series of stretches to help your muscles relax and increase flexibility.
—
I hope you find joy in this lower body strength workout! If you’re interested in additional lower body routines, you can discover all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole