**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength session is tailored to enhance strength and mobility while utilizing minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The class features a guided warm-up and cool-down, remains low-impact with no jumping involved, and can be easily modified by simply changing the weight. It’s a workout accessible to all!
If you find this class enjoyable, don’t miss the upper body version that will be available 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 class kicks off with a guided warm-up that concentrates on mobility and dynamic motions to ready your body and increase warmth. We then transition into the main workout, consisting of two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Performed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Performed three times
You’ll have a one-minute rest period between the two circuits. Feel free to pause the video to take extra rest if necessary. Always pay attention to your body, adjust movements as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 01:44
– Concentrate on dynamic movements and mobility to prepare your body for the workout.
**Circuit Workout:** 08:49
**Circuit 1 (with resistance 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
– Finish the class with a guided cool-down and stretching section to relax and recover.
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This lower body strength class is an excellent method to enhance strength, boost mobility, and push your limits. If you seek additional lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo,
Nicole