**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance your strength and stability using minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell) and, optionally, a resistance band loop. The session includes a guided warm-up and a cool-down, featuring low-impact movements without jumping, making it easily adaptable to your fitness level. Whether you are just starting out or are more experienced, this workout suits all!
If you like this session, don’t miss the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Class Summary: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prep your body and generate warmth. Following this, we jump into two distinct circuits aimed at your lower body.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a 30-second rest is taken before repeating.
– Circuit 1 is completed **four times** (twice on the right side, twice on the left).
– Circuit 2 is completed **three times**.
You’ll get a one-minute break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—adapt or cease as needed. The class wraps up with a guided cool-down and stretching to aid recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (Band Around Thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lift
3. Squat Pulse 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
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This class is an excellent way to reinforce your lower body while enhancing stability and mobility. If you’re seeking additional lower body workouts, you can discover them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole