**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute circuit workout for the lower body aims to enhance strength and mobility with minimal equipment. You’ll only require one heavy weight (a dumbbell or kettlebell works perfectly) and a resistance band loop if you wish. The session includes a guided warm-up and cool-down, featuring low-impact movements with no jumping. It’s highly adaptable—simply choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this session, don’t miss the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### **Class Overview**
We’ll kick things off with a guided warm-up aimed at improving mobility and engaging in dynamic movements to ready your body for the upcoming workout. Following that, we’ll engage in two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon completing all exercises in a circuit, you will rest for **30 seconds** prior to repeating.
– **Circuit 1**: Executed in **four sets** (two sets per side).
– **Circuit 2**: Executed in **three sets**.
You’ll be given **one minute of recovery** between the circuits, but feel free to pause the video for additional rest as necessary. Always pay attention to your body—modify or stop when needed.
The session wraps up with a guided cool-down and stretching routine to aid in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit 1** (with band around thighs):
1. Hip Bridge (one heel elevated)
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**
– **Start Time**: 41:04
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### **Additional Notes**
This workout is an excellent method to enhance your lower body strength while boosting mobility and stability. Always remember to listen to your body and modify the intensity as required.
If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
**xo, Nicole**