**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class is low-impact, avoiding any jumping, and offers modifications for all fitness levels. As usual, the session includes a guided warm-up and cool-down ensuring a safe and effective workout.
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Next, we move into two circuits of strength exercises:
1. **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. After finishing all four exercises, you’ll rest for 30 seconds before repeating the circuit. This circuit is performed four times total (twice on the right side, twice on the left side).
2. **Circuit 2**: Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete this circuit three times.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Get your body ready with a series of mobility exercises and dynamic movements to generate warmth and enhance range of motion.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band secured around thighs):**
– Hip Bridge (one heel elevated)
– 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 with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and relax your muscles.
—
This class is ideal for anyone wanting to strengthen their lower body while maintaining a low-impact and adaptable workout. If you’re looking for more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it goes!
xo, Nicole