**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 stability using minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it straightforward to modify for all fitness levels. Just adjust the weight according to your needs, and you’re all set!
If you like this workout, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Overview**
The session starts with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we jump into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all the exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, you’ll have **one minute** to recuperate. Feel free to pause the video and take extra rest if needed—always listen to your body and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to aid your body’s recovery.
—
### **Workout Breakdown**
Here’s a detailed breakdown of the class:
**01:44 – Warm-Up & Mobility**
A series of mobility-focused movements to loosen up and build warmth.
**08:49 – Circuit Workout**
**Circuit 1** (Optional: 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)
**41:04 – Cool Down & Stretch**
A guided cool-down to stretch and relax your muscles after the session.
—
### **Final Notes**
I hope you appreciate this lower body strength class! It’s a flexible workout that can be customized to your fitness level, whether you’re starting or more experienced. For additional lower body workouts, take a look at my organized collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole