**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focuses on lower body strength, crafted to enhance strength and flexibility with minimal gear. You will only need one heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up, two strength circuits, and a concluding stretch. With no jumps required and simple modifications (just opt for a lighter weight), this workout is suitable for all!
If you like this class, don’t miss the upper body variant, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate warmth. Following that, we’ll dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will last for **45 seconds**, followed by **10 seconds of rest/transition time**. After executing all exercises in a circuit, you’ll pause for **30 seconds** before restarting the circuit.
– **Circuit 1:** Done four times (twice on the right leg, twice on the left leg)
– **Circuit 2:** Done three times
You’ll enjoy **1 minute of recovery** between the circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body—adapt or halt as needed.
We’ll close the class with a guided cool-down and stretch to assist in your recovery.
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### **Workout Outline**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1 (with band around thighs)**
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04
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### **Extra Information**
Take breaks as necessary, and always prioritize correct form over speed or weight. This class is designed to push your lower body while being flexible for all fitness levels.
If you’re in search of more lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole