**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance both strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, with no jumping movements, making it adaptable for all fitness levels. Simply modify the weight to meet your preferences, and you’re set!
If you find this class enjoyable, don’t forget to explore the upper body variation, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Outline**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prep your body for the workout. Following that, we jump into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1**: Completed **four sets** (two sets on each side)
– **Circuit 2**: Completed **three sets**
You’ll have a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, and adjust or take breaks as necessary.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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)
– **41:04** – Cool Down & Stretch
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This lower body strength class is an excellent opportunity to push your limits and build lower body strength. If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole