**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and mobility while utilizing minimal equipment. You will only require a single heavy weight (a dumbbell or kettlebell works well) and a resistance band loop is optional. The class is low-impact, without any jumping, and can be easily tailored by changing the weight. It’s an excellent workout for any fitness level! The session also includes a guided warm-up and cool-down.
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– **Single heavy weight:** I’m using a 20 lb dumbbell, but adjust according to your fitness level.
– **Optional:** Resistance band loop.
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Next, we transition into two strength circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You will perform four sets (two on the right side, two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a warm-up intended to enhance mobility and gradually warm up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with 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)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and soothe your muscles.
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I hope you find this lower body strength class enjoyable! If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole