**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility with minimal gear. You will only require one heavy weight (either a dumbbell or kettlebell is suitable) and a resistance band loop if you choose. The session features a guided warm-up and cool-down, with no jumping required, making it simple to adjust by using a lighter weight. This workout is open to all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body. Afterward, we proceed to two separate circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition. After finishing all the exercises in a circuit, a 30-second rest is taken before repeating the circuit.
– Circuit 1 is repeated four times (twice for the right side, twice for the left side).
– Circuit 2 is repeated three times.
There will be a one-minute rest period between the two circuits. You are welcome to pause the video and take extra rest if needed. Always pay attention to your body and adjust or stop as needed. The class ends with a guided cool-down and stretch.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (with one heel raised)
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 (using bodyweight)
– **41:04** – Cool-Down & Stretch
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This class is an excellent method to enhance your lower body strength while also boosting mobility and stability. If you are seeking additional lower body workouts, you can find them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout, and share how it goes!
xo, Nicole