**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in developing strength using minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping. It’s also easily adjustable—just opt for a lighter weight if necessary—making it an excellent workout for all skill levels!
If you like this class, don’t miss the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: 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 centered on mobility and dynamic movements to prime your body and generate warmth. After that, we jump into two distinct circuits, each aimed at engaging your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left)
– **Circuit 2:** Done three times
There’s a **1-minute recovery period** between the two circuits. Don’t hesitate to pause the video and take more time if necessary. Always tune in to your body—adjust or stop as you see fit. The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Commence with a sequence of mobility exercises and dynamic movements to loosen and ready your body.
**Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
1. Hip Bridge (one heel lifted)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Wrap up the class with a guided cool-down to stretch and ease your muscles.
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### **Additional Notes**
This workout is ideal for enhancing lower body strength while maintaining a low-impact and inclusive approach. If you’re seeking more lower body workouts, they’re all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to pay attention to your body!
xo,
Nicole