**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class has been crafted to enhance your strength and mobility with minimal equipment. All that’s required is a single heavy weight (a kettlebell or dumbbell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications according to your fitness level. Whether you are just starting out or are more experienced, this workout is suitable for all!
If you like this class, don’t forget to explore the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. From there, we transition into two distinct circuits that concentrate on the lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, followed by 10 seconds for rest/transition. You will complete four sets overall (two on the right side and two on the left side).
– **Circuit 2:** Five exercises carried out for 45 seconds each, with 10 seconds of rest/transition. A total of three sets will be completed.
Between these two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and rest longer if necessary. Always respond to your body and adjust or pause as needed.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start Time: 08:49
**Circuit 1 (with 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– Start Time: 41:04
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### **Final Notes**
I hope you appreciate this lower body strength class! If you are seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole