### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit workout is crafted to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up, two demanding circuits, and a cool-down stretch. It’s low-impact (no jumping!) and easily adjustable—just change the weight to match your fitness level. This workout is suitable for all fitness abilities!
If you appreciated this class, be sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Summary
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we transition into two circuits:
– **Circuit 1:** Four exercises, executed twice on each side (right and left).
– **Circuit 2:** Five exercises, repeated three times.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing a full circuit, you’ll receive **30 seconds of rest** before repeating.
Between Circuit 1 and Circuit 2, there is a **1-minute recovery period**. You are welcome to pause the video and take extra rest if required. Always heed your body and modify or stop as needed.
The class finishes with a guided cool-down and stretch to assist your body in recovering.
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### Workout Details
– **Warm-Up & Mobility (01:44)**
Begin with movements aimed at mobility and dynamic stretching to warm up your lower body.
– **Circuit 1: Band Around Thighs (08:49)**
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)
Repeat this circuit four times (twice on each side).
– **Circuit 2 (no band necessary)**
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, Get Up
5. Bear Plank with Knee Taps (bodyweight)
Repeat this circuit three times.
– **Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and soothe your muscles.
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### Conclusion
I hope you enjoy this lower body strength class! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole