**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, without any jumping, and can be easily adjusted by changing the weight to match your fitness level. It’s an excellent workout for all participants!
If you like this session, you’ll be pleased to know that an upper body version will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Need for Class:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. Following that, we’ll jump into two circuits of strength exercises, each aimed at your lower body.
– **Circuit 1:** Four exercises, done for 45 seconds each with 10 seconds of rest/transition time. You’ll perform four sets in total (two on each side), with a 30-second rest in between sets.
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll carry out three sets in total, with a 30-second break between sets.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest as needed—always tune into your body and adapt or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements focused on enhancing mobility and warming up your muscles.
**Circuit 1 (08:49)** – *Band around thighs (optional)*
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 with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a series of stretches to facilitate your muscles’ recovery and enhance flexibility.
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### **Final Notes**
I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can locate all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole