**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session aims to enhance your strength and mobility with minimal equipment. You will need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications to suit your fitness level. No matter if you’re just starting out or more experienced, this workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Details**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following that, we’ll proceed into two distinct circuits:
– **Circuit 1:** Four exercises, each done for 45 seconds, with a 10-second rest/transition time between exercises. You’ll perform four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You’ll do three rounds of this circuit.
After the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take additional time if necessary. Always be mindful of your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to support your recovery.
—
### **Workout Details**
**01:44 Warm-Up & Mobility**
A dynamic warm-up session to enhance mobility and prepare your body for exercise.
**08:49 Circuit Workout**
**Circuit 1 (with 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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool-Down & Stretch**
A guided cool-down to stretch and soothe your muscles following the workout.
—
### **Further Information**
This workout is crafted to be both effective and flexible. If you need to adjust, simply use a lighter weight or skip the resistance band. Take breaks whenever you need and prioritize maintaining correct form during the exercises.
If you’re in search of more lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear your feedback!
xo,
Nicole