**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focused on lower body strength circuits is crafted to assist you in developing strength and mobility with minimal gear. The only requirement is a single heavy weight (a kettlebell or dumbbell is perfect) and an optional resistance band loop. The workout is low-impact, with no jumps, allowing for easy modification by choosing a lighter weight. It’s an excellent choice for all fitness backgrounds!
If you appreciate this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session initiates with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body and increase temperature. After that, we jump into two separate circuits, each tailored to focus on your lower body.
#### **Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will have a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take additional time if necessary. Pay attention to your body and feel free to modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovering.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel lifted)
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
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I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can find a complete list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole