**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up, two strength circuits, and a cool-down stretch. It’s low-impact (no jumping involved!) and simple to adjust—just modify the weight to match your fitness level. This workout is appropriate 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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### **Class Requirements**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Breakdown**
We will kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready for the workout. The main workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating it.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the circuits, there will be a **1-minute recovery**. You’re welcome to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop if you need to.
We will conclude the class with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
A guided warm-up to loosen your joints, enhance mobility, and prepare your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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)
**Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and soothe your muscles following the workout.
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### **Extra Information**
This workout is designed to be tough yet attainable. Modify the weight or resistance band as required to align with your fitness level. Don’t forget to take breaks when needed and prioritize maintaining proper form throughout the exercises.
For more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
**xo, Nicole**