**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is tailored to enhance your strength and mobility with minimal gear required. All you’ll need is one significant weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, and since there’s no jumping, it’s easily adjustable to your fitness level. Whether you are just starting or are more experienced, this workout is suitable for all!
If you liked this session, make sure to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we engage in two circuits of strength exercises.
– **Circuit 1:** Four exercises completed for 45 seconds each, followed by 10 seconds of rest/transition time. You’ll execute four rounds of this circuit (two on the right side, two on the left side), with a 30-second break between rounds.
– **Circuit 2:** Five exercises done for 45 seconds each, with 10 seconds of rest/transition time. You’ll go through three rounds of this circuit, taking a 30-second breather between rounds.
Between circuits, you’ll get a one-minute recovery break. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and adjust or cease as necessary.
The class wraps up with a guided cool-down and stretching to assist your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Get your body ready with mobility drills and dynamic exercises to generate warmth and enhance flexibility.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a variety of stretches to ease your muscles and enhance recovery.
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### **Final Thoughts**
I hope you find joy in this lower body strength workout! Don’t forget to take rests when necessary and modify the intensity to match your fitness level. If you’re in search of additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your training!
xo, Nicole