**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This workout targeting lower body strength is crafted to test and enhance the strength of your legs and glutes with minimal gear required. All that’s needed is one hefty weight (a dumbbell or kettlebell will suffice) and a resistance band loop, if desired. The class spans 45 minutes and incorporates a guided warm-up and cool-down. It features low-impact exercises (no jumping involved!) and offers simple modifications—adjust the weight to match your current fitness level. This session is suitable for all, from novices to seasoned fitness enthusiasts.
If you like this class, don’t forget to explore the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and delivering dynamic movements to prepare your body for the workout ahead. Following the warm-up, we dive into two circuits of strength exercises.
– **Circuit 1** contains four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. After finishing the exercises in a circuit, a 30-second rest period is provided before the next repeat.
– You’ll perform **four sets of Circuit 1** (two sets on the right side, two on the left).
– For **Circuit 2**, you’ll execute three sets.
Between the circuits, there is a recovery interval of one minute. You’re welcome to pause the video for extra rest as necessary. Always heed your body’s signals—modify movements or take breaks if needed.
We will conclude the class with a guided cool-down and stretching session to facilitate recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll begin with a warm-up tailored to loosen your joints and activate your muscles, using dynamic movements to increase body temperature and prepare for the main workout.
**Circuit Workout (08:49)**
**Circuit 1** (Resistance band around thighs optional):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Raises
3. Squat Pulse x2, then Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge with Knee Drive into Squat
3. Curtsy Lunge with Knee Drive into Squat
4. Squat Clean x2 into Get Up
5. Bear Plank with Knee Taps (using body weight)
**Cool Down & Stretch (41:04)**
Concluding the session will be a guided cool-down and stretching routine to aid your muscles in recovery and enhance flexibility.
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### **Extra Information**
If you enjoyed this lower body strength class, you can locate all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/). Make sure to also check out the upper body version on Patreon for a comprehensive workout experience.
Have fun in the class, and remember to listen to your body!
xo,
Nicole