**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and mobility with minimal gear. Just a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop are all you require. The class is low-impact, with no jumping, and is easily adjustable—simply opt for a lighter weight if necessary. It’s a workout that’s perfect for all fitness levels!
If you appreciate this session, make sure to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we will engage in two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds for rest/transition** between moves. After finishing a complete circuit, you will rest for **30 seconds** before starting again. Here’s the layout:
– **Circuit 1:** Four sets total (two on the right side, two on the left side)
– **Circuit 2:** Three sets total
You’ll enjoy 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—modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (with resistance band positioned 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 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
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### **Additional Notes**
This lower body strength class is an excellent method to build strength, enhance mobility, and push your limits. Remember to adjust as needed and take breaks when required. If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo,
Nicole