**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This lower body strength circuits class aims to enhance your strength and mobility with minimal equipment. You will require just one heavy weight (a dumbbell or kettlebell is suitable) and a resistance band loop, which is optional. The duration of the class is 45 minutes and features a structured warm-up and cool-down. It is low-impact (no jumping!) and can be easily adjusted—simply modify the weight according to your fitness level. This workout caters to everyone, no matter your experience level!
If you find this class enjoyable, make sure to explore 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 Overview**
#### **Equipment Needed:**
– **Single heavy weight:** I’m using a 20 lb dumbbell; however, select a weight that suits you best.
– **Optional:** Resistance band loop for increased intensity.
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### **Class Structure**
The class initiates with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following the warm-up, we will transition into two distinct circuits of exercises.
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition period between movements. This circuit consists of four sets (two on the right side and two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition. You will complete three sets of this circuit.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and rest longer if required. Always pay attention to your body, modifying or stopping as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Breakdown**
– **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. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### **Additional Notes**
This workout is crafted to be effective yet flexible. Should you require extra rest, feel free to take it. To intensify the challenge, consider using a heavier weight or incorporating the resistance band. The essential thing is to progress at your own speed and concentrate on maintaining proper form.
For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I would love to hear your feedback!
xo,
Nicole