**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is tailored to assist you in developing strength and mobility with minimal gear. All that’s required is one heavy weight (either a dumbbell or a kettlebell works) along with an optional resistance band loop. The class is designed to be low-impact with no jumping, making it easy to adapt by simply selecting a lighter weight. It’s a comprehensive workout appropriate for all fitness levels!
If this session resonates with you, be sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following that, we will transition into two distinct circuits, each aimed at targeting your lower body.
#### **Circuit Structure:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise should be performed for 45 seconds, followed by a 10-second rest/transition.
– After finishing all exercises in a circuit, rest for 30 seconds before starting again.
You will complete:
– **Circuit 1:** Four sets (two for the right side, two for the left side)
– **Circuit 2:** Three sets
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and take longer breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with movements designed to enhance mobility and gently warm your muscles.
**Circuit Workout (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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and calm your muscles.
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### **Final Notes**
I hope this lower body strength class brings you joy! If you are in search of additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole