**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact and devoid of jumping, and can be easily adjusted by varying the weight. It’s an excellent workout suitable for all fitness levels!
If you like this workout, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase warmth. Following that, we’ll move into two strength circuits. Here’s the outline:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing one round of a circuit, a **30-second** rest is provided before repeating.
– **Circuit 1**: Complete four sets (two on the right side, two on the left).
– **Circuit 2**: Complete three sets.
A **1-minute recovery** is included between the two circuits. Feel free to pause the video and take extra rest if you feel the need. Always tune in to your body and adjust or take a break as necessary.
The class concludes with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Breakdown**
Here’s an in-depth breakdown of the class:
**01:44 – Warm-Up & Mobility**
We’ll initiate with movements designed to enhance mobility and activate your muscles.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band positioned around thighs):**
– Hip Bridge (with one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Wrap up the class with a soothing stretch to alleviate tension and support recovery.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole