**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop, which is optional. The class is low-impact and does not involve jumping, making it easy to adjust according to your fitness level—simply opt for a lighter weight if necessary. It’s an excellent workout for all participants!
If you like this class, don’t miss out on the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Items for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The session kicks off with a structured warm-up aimed at enhancing mobility and incorporating dynamic movements to prep your body for the upcoming workout. Following that, we will jump into two unique circuits, each focused on your lower body.
– **Circuit 1:** Four exercises, each performed for 45 seconds, with 10 seconds of rest/transition time in between. You’ll complete four rounds of this circuit (two on the right side and two on the left side).
– **Circuit 2:** Five exercises, also executed for 45 seconds each, with 10 seconds of rest/transition time. This circuit is done three times.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if needed—always heed your body’s signals and modify or stop as required.
The session wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**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, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo, Nicole