**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute class focuses on lower body strength circuits aimed at enhancing strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, avoids any jumping, and offers easy modifications—just choose a lighter weight if necessary. It’s an excellent workout for all levels!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Necessary:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we enter two distinct circuits:
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds of rest/transition between moves. Upon completing all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll finish four total sets of Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition. After completing all five exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll finish three total sets of Circuit 2.
You’ll get a one-minute recovery period between the two circuits. Feel free to pause the video and take additional rest if necessary—always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with exercises aimed at enhancing mobility and gently warming up your muscles.
**Circuit 1 (08:49)**
Equipment: Resistance band loop around thighs (optional)
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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This lower body strength class is a fantastic way to push your limits and enhance strength. For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole