### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute class focusing on lower body strength circuits aims to enhance your strength and mobility with minimal gear required. All that is necessary is a single heavy weight (either a dumbbell or kettlebell does the trick) and a resistance band loop, if you wish to use one. The session features a structured warm-up and cool-down, making it suitable for participants of all fitness levels. Additionally, there’s no jumping included, and adjustments are straightforward—simply choose a lighter weight if that suits you better. This class is designed for all!
If you find this workout enjoyable, make sure to check out the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One 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 aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate heat. Following that, we engage in two circuits that specifically target the muscles in your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, accompanied by **10 seconds of rest or transition time**. Once all exercises in a circuit are finished, you’ll have a rest period of **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Carried out for **four sets** (two sets for the right side, two for the left side)
– **Circuit 2:** Executed for **three sets**
A **1-minute recovery interval** separates the two circuits. You’re welcome to pause the video and take extra breaks if required. Always pay attention to your body—modify or halt as necessary. The class wraps up with a guided cool-down and stretching session to aid muscle recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll begin with a dynamic warm-up aimed at enhancing mobility and getting your body ready for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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)**
We’ll conclude the class with a guiding cool-down to stretch and ease your muscles.
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### Further Information
I hope you find enjoyment in this lower body strength class! Should you want more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
**xo, Nicole**