**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is intended to assist you in enhancing strength and mobility with minimal equipment. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, ensuring it is accessible and easily adjustable—just choose a lighter weight if you prefer. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. Following this, we proceed into two distinct circuits, each designed to effectively target your lower body muscles.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, completed for 45 seconds each with a 10-second rest/transition interval. After finishing all four exercises, you’ll rest for 30 seconds before reiterating the circuit. You’ll execute four sets in total of Circuit 1 (two sets on the right side, two sets on the left).
– **Circuit 2:** Five exercises, carried out in the same 45-seconds-work, 10-seconds-recovery format. You’ll complete three sets in total of Circuit 2.
Between the two circuits, you’ll have a recovery period of one minute. Please feel free to pause the video and take extra rest as needed—always heed your body’s signals and modify or pause if required.
The class wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with a series of mobility drills and dynamic movements to ready your muscles and joints for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1** (with optional resistance band around thighs):
1. Hip Bridge (with 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, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
We’ll conclude with a set of stretches and gentle movements to support your body’s recovery and relaxation following the workout.
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I hope you have a great time with this lower body strength class! For additional lower body workouts, check out my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole