**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuits class offers a 45-minute workout aimed at enhancing strength and mobility. You’ll only require one substantial weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The session is low-impact and features no jumping, allowing easy modifications for any fitness level—simply choose a lighter weight if necessary. It’s a fantastic workout suitable for all!
If you like this class, don’t forget to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and increase warmth. Following that, we transition into two strength circuits, each consisting of a range of exercises carried out for a designated time.
**Circuit Breakdown:**
– **Circuit 1**: Comprises four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transition. You’ll complete four rounds of this circuit (two on the right side and two on the left).
– **Circuit 2**: Encompasses five exercises, also performed for 45 seconds each with a 10-second rest/transition period. You’ll finish three rounds of this circuit.
You’ll have one minute to recuperate between circuits. Feel free to pause the video and take extra time if necessary—always pay attention to your body and adjust or stop as needed. The session wraps up with a guided cool-down and stretching routine.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A combination of mobility exercises and dynamic movements to get your body ready for the workout.
– **Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to assist your body in recovery and stretching after the workout.
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I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole