**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, if you choose to use one. The class is low-impact and free of jumping, making it simple to adapt by opting for a lighter weight. It’s an inclusive workout appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Afterward, we move into two primary circuits aimed at targeting your lower body.
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
You’ll enjoy a one-minute break between the two circuits. Don’t hesitate to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to get your muscles and joints ready for the workout.
– **Circuit Workout (08:49)**
**Circuit 1 (with optional 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
– (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch (41:04)**
A guided cool-down to relax your muscles and enhance flexibility.
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### **Further Information**
This class offers a wonderful opportunity to strengthen your lower body while boosting stability and mobility. Keep in mind to tailor the intensity according to your fitness level by selecting lighter weights or modifying the exercises as needed.
If you’re seeking more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun during the class, and enjoy your workout!
**xo, Nicole**