**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body utilizing minimal equipment. You will only require a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class is low-impact and does not involve jumping, making it accessible and easily adjustable—simply choose a lighter weight if desired. As always, the session features a guided warm-up and cool-down, ensuring a safe and effective workout. This is an excellent choice for all, regardless of fitness level!
If you enjoy this class, be sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up, emphasizing mobility and featuring dynamic movements to prepare your body for the workout. After that, we plunge into two distinct circuits, each formulated to effectively target your lower body muscles.
**Workout Structure:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will perform four sets of this circuit (two on each side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. Three sets of this circuit will be completed.
Between the two circuits, you’ll get a one-minute recovery interval. Feel free to pause the video and take extra rest if required. Always tune into your body and modify or stop as necessary.
The class concludes with a guided cool-down and stretch to aid your body in recovery and relaxation.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
A guided warm-up concentrating on mobility and dynamic movements to increase warmth and prepare your body for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with optional 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
**41:04 – Cool-Down & Stretch**
A guided cool-down and stretch to assist your muscles in recovery and minimize soreness.
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I hope you appreciate this lower body strength class! If you’re searching for more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole