**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance strength and mobility with minimal equipment. You only need one heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the session. Following that, we dive into two distinct strength circuits. Here’s the breakdown:
– **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds for rest/transition.
– You’ll do four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:**
– Five exercises, executed for 45 seconds each with 10 seconds of rest/transition.
– You’ll complete three sets of this circuit.
In between the two circuits, you’ll have a one-minute recovery time. Feel free to pause the video for extra rest if required. Always listen to your body, make modifications as necessary, and stop if something feels off.
The class concludes with a guided cool-down and stretch to facilitate recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (Resistance Band Around Thighs):**
1. Hip Bridge (one heel lifted)
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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! For more lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole