**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength and mobility with minimal equipment. You will just need a heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping involved, and provides simple modifications—just use a lighter weight if necessary. It’s a flexible workout appropriate for all fitness levels!
If you like this session, don’t miss the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll start with a guided warm-up that emphasizes mobility and dynamic motions to ready your body for the workout. Following that, we’ll tackle two distinct circuits, each aimed at engaging your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise will be carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the 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
You will enjoy a **1-minute recovery** between the circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body, and modify or stop as needed. The class wraps up with a guided cool-down and stretch to assist your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Band positioned 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
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### **Additional Notes**
This workout is an excellent method to fortify your lower body while enhancing mobility and stability. Always move at your own rhythm, make modifications as necessary, and emphasize proper form. If you’re seeking more lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it goes!
xo,
Nicole