**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is crafted to enhance your strength and mobility with minimal gear. You’ll just need a single heavy weight (such as a dumbbell or kettlebell) and optionally, a resistance band loop. The class features a structured warm-up and cool-down, and it’s low-impact without jumps, making it suitable for all fitness levels. If you seek a workout that is both tough and approachable, this one is perfect for you!
For those who appreciate this class, an upper body variant will be available soon on [Patreon](https://www.patreon.com/nicolepearce).
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### **Requirements for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up aimed at enhancing mobility and preparing your body for the workout. Following that, we dive into two separate circuits, each designed to strengthen your lower body muscles.
– **Circuit 1:** Comprises four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll go through four sets of this circuit (two sets on each side).
– **Circuit 2:** Involves five exercises, also done for 45 seconds with 10 seconds for rest/transition. You’ll complete three sets of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and rest as needed. It’s important to listen to your body and adjust or stop when required.
The class concludes with a guided cool-down and stretching routine to support recovery.
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### **Workout Details**
Here’s a comprehensive breakdown of the class:
**01:44 – Warm-Up & Mobility**
A sequence of dynamic movements to loosen your joints and activate your muscles.
**08:49 – Circuit Workout**
– **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)
**41:04 – Cool Down & Stretch**
A guided set of stretches to relax your muscles and enhance flexibility.
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### **Concluding Thoughts**
I hope you find enjoyment in this lower body strength class! It’s an excellent method to build strength, enhance mobility, and push your limits. If you’re interested in additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole