**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 mobility with minimal gear. You will only require one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if desired. The class is low-impact, involving no jumping, which allows for easy modifications—just tweak the weight to match your fitness level. It’s an excellent workout suitable for all!
If you find this session enjoyable, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
We will kick off the class with a guided warm-up concentrating on mobility and dynamic movements to ready your body. After that, we’ll jump into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be done for 45 seconds, followed by 10 seconds of rest/transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Completed three times
There will be a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or cease as necessary. The class ends with a guided cool-down and stretch.
—
### **Workout Details**
**01:44** – Warm-Up & Mobility
We’ll begin with a warm-up to loosen your muscles and create heat through dynamic movements.
**08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
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)
**41:04** – Cool-Down & Stretch
We’ll conclude with a guided cool-down to stretch and soothe your muscles after the workout.
—
I hope you enjoy this lower body strength class! If you’re seeking additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole