**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment requirements. You will only need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it appropriate for all fitness levels. Additionally, there is no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This workout is excellent for anyone wanting to challenge their lower body!
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Structure of the Class**
We will start with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. The main workout includes two circuits, each featuring a series of exercises performed for 45 seconds, followed by 10 seconds of rest or transition. Here’s how it breaks down:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
You’ll perform **four sets of Circuit 1** (two on the right side and two on the left) and **three sets of Circuit 2**. Between circuits, you’ll have a one-minute rest period. Feel free to pause the video and take extra breaks if necessary—always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Breakdown of the Workout**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1** (Resistance band around thighs, optional):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulses x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Further Remarks**
This workout is intended to be demanding yet adjustable for all fitness levels. Modify as necessary, take breaks when you need, and maintain proper form throughout. If you’re interested in more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo, Nicole