**Lower Body Strength Circuits Class: A 45-Minute Workout for All Abilities**
This 45-minute circuit class focusing on lower body strength is crafted to enhance your strength and stability with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class is low-impact, with no jumping included, and can easily be adjusted—simply choose a lighter weight if necessary. Whether you’re just starting out or have more experience, this workout is suitable for everyone!
If you find this class enjoyable, be sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prep your body and generate heat. After that, we transition into two strength circuits.
**Circuit Format:**
– **Circuit 1:** Four exercises, each executed for 45 seconds with 10 seconds for rest/transition. You will perform four sets of this circuit (two sets on each side).
– **Circuit 2:** Five exercises, each executed for 45 seconds with 10 seconds for rest/transition. You will perform this circuit for three sets.
A one-minute recovery period is included between the circuits. Feel free to pause the video and take extra rest if needed—always pay attention to your body and modify or take breaks as necessary.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We will begin with a warm-up to activate your muscles and prepare your body for the session.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down and stretch to facilitate recovery and enhance flexibility.
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### **Further Information**
If you’re seeking more lower body workouts, you can locate all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
I hope you find enjoyment in this lower body strength class! Let me know how everything goes.
xo,
Nicole