**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance your strength and mobility using a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. With a low-impact format that avoids jumping, it’s simple to tailor for any fitness level—just adjust the weight according to your preferences. As always, the session includes a structured warm-up and cool-down to guarantee a safe and efficient workout.
If you find this class enjoyable, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare you for the workout. Following that, we transition into two unique circuits tailored to target your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds, with 10 seconds allocated for rest/transition. You will complete four sets of this circuit (two sets on the right side and two on the left).
– **Circuit 2:** Comprised of five exercises, each for 45 seconds with a 10 second rest/transition time. You will finish three sets of this circuit.
Between the two circuits, there will be a one-minute recovery interval. You are welcome to pause the video and take extra rest if required. Always be mindful of your body and make modifications or stop whenever necessary. The class concludes with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (using resistance band around thighs):**
1. Hip Bridge (with 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, followed by Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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This class is ideal for anyone aiming to strengthen their lower body while enhancing mobility and stability. If you’re seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy sweating!
xo, Nicole