**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, creating a comprehensive workout. Additionally, there’s no jumping, and it’s straightforward to adjust—just choose a lighter weight if necessary. This makes it an excellent option for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Require:**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class initiates with a guided warm-up aimed at enhancing mobility and dynamic motions to prepare your body for the workout. After that, we’ll proceed into two circuits, each concentrating on the lower body with an assortment of exercises.
– **Circuit 1:** Four exercises executed for 45 seconds each, allowing for 10 seconds of rest/transition time. You will perform four sets of this circuit—two on the right side and two on the left.
– **Circuit 2:** Five exercises carried out for 45 seconds each, with 10 seconds of rest/transition time. You will complete three sets of this circuit.
Between the circuits, there’s a one-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as required. The class ends with a guided cool-down and stretch to assist in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Commence with a dynamic warm-up to prepare your body for the session.
**Circuit Workout (08:49)**
– **Circuit 1 (with 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)**
Conclude the session with a guided cool-down to stretch and relax your muscles.
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### **Further Resources**
If you found this lower body strength class enjoyable, you can discover more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you enjoy this workout!
xo, Nicole