**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance your strength and stability with minimal gear. You’ll just need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact (no jumping), and can be easily adjusted by changing the weight. It’s a fantastic workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One 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 concentrating on mobility and dynamic movements to prepare your body and generate heat. Next, we transition into two strength circuits.
– **Circuit 1**: Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. Upon finishing all four exercises, you’ll take a 30-second break before repeating the circuit. You’ll complete four total sets of Circuit 1 (two on each side).
– **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition. After completing the five exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll execute three total sets of Circuit 2.
Between the two circuits, there’s a one-minute recovery. Feel free to pause the video and take extra time if necessary. Always pay attention to your body, make modifications if needed, and stop if necessary.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– **Circuit 1** (with 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
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04
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### **Additional Notes**
This lower body strength class is an excellent way to challenge your muscles and boost your overall fitness. If you’re interested in more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you enjoy the class!
xo, Nicole