**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class has been crafted to assist you in enhancing strength and stability using minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact and avoids jumping, making it simple to adjust by utilizing a lighter weight. It’s an adaptable workout fit for all fitness abilities!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate heat. Following this, we proceed into two distinct circuits:
– **Circuit 1:** Four exercises carried out for 45 seconds each, with 10 seconds allocated for rest/transition in between. You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises conducted for 45 seconds each, with a 10-second rest/transition period. You’ll complete three sets.
Between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take extra rest if necessary. Always heed your body, modify exercises when needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Outline**
**Warm-Up & Mobility:** (Begin at 01:44)
A dynamic warm-up to enhance mobility and ready your muscles for the session.
**Circuit 1:** (Begin at 08:49)
*Equipment: Resistance band loop (optional)*
1. Hip Bridge (one heel elevated)
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 with Knee Taps (bodyweight)
**Cool-Down & Stretch:** (Begin at 41:04)
A guided cool-down to stretch and unwind your muscles post-session.
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### **Further Information**
This workout is intended to be both demanding and flexible. Take breaks whenever necessary, adjust movements to fit your fitness level, and prioritize proper form throughout.
If you’re searching for more lower body workouts, you can find all of them conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo, Nicole