**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Want to enhance your lower body strength? This 45-minute session is ideal for you! All you require is a single heavy weight (a dumbbell or kettlebell is excellent) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping, and can be simply adjusted by changing the weight. It’s a wonderful choice for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class starts with a guided warm-up, concentrating on mobility and including dynamic movements to prepare your body. After that, we move on to two strength circuits.
**Circuit 1** features four exercises, while **Circuit 2** has five exercises. Each movement lasts for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: You’ll do four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll do three sets.
There will be a one-minute recovery time between the two circuits. Feel free to pause the video and take more time if you need it. Always pay attention to your body, adjust exercises as needed, and stop if necessary.
The class concludes with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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This lower body strength class aims to challenge and fortify your legs, glutes, and core. If you’re seeking more lower body workouts, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy sweating!
**xo, Nicole**