**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal equipment. You just need one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class is low-impact, featuring no jumping, and is easily adjustable—simply select a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you liked this class, don’t forget to look for the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following this, we progress into two distinct circuits, each crafted to effectively target your lower body muscles.
#### **Circuit Format**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once all exercises in a circuit are completed, rest for **30 seconds** before starting again.
You’ll complete **four sets of Circuit 1** (alternating sides: twice on the right, twice on the left) and **three sets of Circuit 2**.
There’s a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch for your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Begin with a set of mobility exercises and dynamic movements to warm up your muscles and increase warmth.
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– 41:04 Conclude the class with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
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### **Additional Resources**
If you liked this lower body strength class, you can discover all my lower body workouts neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—hope you enjoyed the workout!
xo,
Nicole