**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping required, allowing for easy modifications based on your fitness level. Whether you are just starting or more advanced, this workout is ideal for everyone.
If you find this class enjoyable, be sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the upcoming workout. Following this, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing a complete circuit, you will take a **30-second** rest before repeating.
– **Circuit 1:** Don’t forget to complete it four times (two on the right side, two on the left side)
– **Circuit 2:** To be done three times
Between the two circuits, you’ll get a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—modify or stop when required.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body strength class is an excellent opportunity to push your muscles and elevate your overall fitness. If you’re seeking further lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
**xo, Nicole**