**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit workout for lower body strength aims to enhance your stability and strength using minimal gear. All that’s required is one heavy weight (a kettlebell or dumbbell is perfect) and optionally, a resistance band loop. The session features a warm-up and cool-down led by an instructor, has no jumping exercises, and offers simple modifications—just choose a lighter weight if necessary. It’s an adaptable workout perfect for everyone!
If you like this session, be sure to check out the upper body class, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– 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 that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for 45 seconds, with a 10-second break for rest and transition. Once you’ve finished all exercises in a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
A one-minute recovery period is provided between the two circuits. Feel free to pause the video and allow more time if necessary. Always tune in to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretching to aid your recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
A guided warm-up focused on enhancing mobility and gradually warming up your muscles.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
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 with Knee Drive, Squat
3. Curtsy Lunge with 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 relieve tension and stretch the muscles engaged during the class.
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### **Additional Information**
I hope you find this lower body strength class enjoyable! If you are interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole