**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance your strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class features low-impact movements without jumping, and it’s easily adjustable—simply choose a lighter weight if necessary. It’s suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up centered on mobility and dynamic movements, getting your body ready for the workout. Following this, we transition into two circuits of strength exercises.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
A one-minute recovery period is provided between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop when needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
The warm-up emphasizes dynamic movements and mobility to ready your lower body for the upcoming workout.
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank with Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
Conclude the class with a guided cool-down and stretch to soothe your muscles and enhance flexibility.
—
### **Additional Resources**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole