**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability 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 is low-impact with no jumping involved, making it easy to adjust for any fitness level—just modify the weight to suit your preferences. As usual, the session includes a guided warm-up and cool-down to guarantee a safe and productive workout.
If you like this class, be sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. Following this, we dive into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once you finish all the exercises in a circuit, take a **30-second break** before repeating it.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
Between the two circuits, there will be **1 minute of recovery**. You’re welcome to pause the video and take extra rest if needed. Always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll commence with a series of movements focused on mobility to loosen the body and generate warmth.
**Circuit Workout (08:49)**
**Circuit 1 (Band Around Thighs):**
1. Hip Bridge (with 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)**
We’ll conclude with a guided cool-down to stretch the muscles and encourage recovery.
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### **Closing Remarks**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole