**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 required. You just need a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, which makes it easily adaptable to suit your fitness level. Whether you’re just starting out or are more experienced, this workout is a perfect fit for all!
If you like this class, don’t forget to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Required Equipment**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### **Class Overview**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following this, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition**. Once you finish a round of a circuit, there’s a **30-second rest** before repeating.
– **Circuit 1:** Four sets in total (two on the right side, two on the left side)
– **Circuit 2:** Three sets in total
Between these circuits, there’s a **1-minute recovery time**. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and adjust or cease as needed.
The class concludes with a guided cool-down and stretch session to aid in your recovery.
—
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with a combination of mobility exercises and dynamic movements to increase warmth and flexibility.
**08:49 – Circuit Workout**
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down to stretch and invigorate your muscles.
—
### **Further Resources**
I hope you find this lower body strength workout enjoyable! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole