**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility using minimal gear. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact with no jumping, making it easily adjustable by opting for a lighter weight. Regardless of your fitness level, this workout caters to all!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and executing dynamic movements to prepare your body and generate heat. From there, we enter two distinct circuits, each expertly designed 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 for rest/transition.
– After finishing all exercises in a circuit, take a 30-second break before repeating.
– **Circuit 1:** Total of four sets (two sets per side)
– **Circuit 2:** Total of three sets
You will experience a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest as needed. Always heed your body’s signals and adjust or halt as required.
The session wraps up with a guided cool-down and stretching routine to aid in recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility:**
– 01:44 Initiate with movements that enhance mobility and warmth.
**Circuit Workout:**
– 08:49 Launch into the circuit segment of the workout.
**Circuit 1 (with optional resistance 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:**
– 41:04 Conclude the class with a soothing stretch for recovery.
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I hope you relish this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole