**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class features a guided warm-up and cool-down, is free of jumping, and is easily adjustable—just opt for a lighter weight if necessary. This workout is ideal for participants of all fitness backgrounds!
If you like this session, don’t miss the upper body counterpart, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase warmth. Following that, we’ll dive into two distinct circuit workouts.
**Circuit 1** features four exercises, while **Circuit 2** comprises five exercises. Each exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you will rest for 30 seconds before repeating the circuit.
Here’s how it breaks down:
– **Circuit 1**: Four total sets (two on the right side, two on the left side).
– **Circuit 2**: Three total sets.
You’ll enjoy a one-minute break between the two circuits, but feel free to pause the video and take extra time if necessary. Always pay attention to your body—change or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid in your recovery.
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### **Workout Outline**
**Warm-Up & Mobility**
– 01:44 Begin warming up with mobility-focused and dynamic movements.
**Circuit Workout**
– 08:49 Start the circuit portion of the workout.
**Circuit 1** (Optional: Band around thighs)
1. Hip Bridge (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Wrap up the class with a guided cool-down and stretch to relax and recover.
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### **Further Resources**
I hope you enjoy this lower body strength session! If you’re interested in more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole