**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and flexibility with minimal gear. All that’s required is one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s low-impact without any jumping, making it easily adaptable for all fitness abilities. Just modify the weight according to your preference.
If you like this workout, make sure to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You Will Require for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body and generate warmth. Next, we will proceed into two distinct circuits, each aimed at engaging your lower body muscles.
**Circuit Information:**
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
– Complete each exercise for 45 seconds, followed by a 10-second rest/transition period.
– Once all exercises in a circuit are done, take a 30-second break before repeating.
**Repetitions:**
– Circuit 1: Four sets overall (two sets for the right side, two for the left).
– Circuit 2: Three sets overall.
You’ll enjoy a one-minute rest between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals, modify exercises when needed, and discontinue if anything feels off.
The class wraps up with a guided cool-down and stretch to assist in your recovery and relaxation.
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### **Workout Outline**
**Warm-Up & Mobility (01:44)**
We’ll start with a warm-up to relax your muscles and get your body ready for the workout.
**Circuit 1 (08:49)**
*Optional: Place the resistance band around your 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a calming cool-down to stretch your muscles and promote recovery.
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### **Final Remarks**
I hope you find joy in this lower body strength class! If you’re interested in additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your training!
**xo, Nicole**