**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in developing strength and stability with minimal equipment. All you need is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class is low-impact, requiring no jumping, and can be easily tailored by adjusting the weight to match your fitness level. It’s an ideal workout for all!
If you like this session, be sure to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate some heat. Following that, we transition into two distinct circuits aimed at your lower body.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time between exercises. You will perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly executed for 45 seconds each with 10 seconds of rest/transition time in between. You will complete three sets of this circuit.
Between these two circuits, there will be a one-minute recovery phase. Feel free to pause the video and take additional time if needed—always heed your body’s signals and modify or stop as necessary.
The class concludes with a guided cool-down and stretch to aid your muscles in recovery.
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### **Workout Breakdown**
Here’s a thorough breakdown of the session:
– **01:44 – Warm-Up & Mobility**
A combination of mobility drills and dynamic movements to ready your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank with Knee Taps (bodyweight only)
– **41:04 – Cool Down & Stretch**
A guided stretch to help relax and lengthen your muscles following the workout.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength circuit class! If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole