**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. Just a single heavy weight (either a dumbbell or kettlebell will do nicely) and an optional resistance band loop is all you require. The class is low-impact, featuring no jumps, allowing for easy modifications according to your fitness level—simply choose a lighter weight if necessary. It’s an excellent workout suitable for all!
If you liked this class, don’t forget to explore the upper body equivalent, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
The session kicks off with a warm-up that focuses on mobility and dynamic movements to ready your body and generate heat. Following that, we dive into two strength circuits. Here’s how it’s organized:
1. **Circuit 1:** Four exercises, performed for 45 seconds each with 10 seconds of rest/transition included. You’ll execute four rounds of this circuit—two on the right side and two on the left.
2. **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition in between. You’ll complete three rounds of this circuit.
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required.
The class concludes with a guided cool-down and stretch to assist in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with a series of movements aimed at enhancing mobility and gently warming up your muscles.
**Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
Complete four sets (two on each side).
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
Complete three sets.
**Cool-Down & Stretch (41:04)**
Wrap up the session with a guided cool-down to stretch and relax your muscles.
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This lower body strength class is ideal for fostering strength and stability while maintaining a low-impact approach. If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole