**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, making it suitable for all fitness levels. Just modify the weight according to your preferences, and you’re set!
If you appreciate this class, don’t miss the upper body version, which will be available 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**
We will start with a guided warm-up aimed at mobility and dynamic movements to prepare your body and increase warmth. Next, we will engage in two strength circuits, each featuring a distinct set of exercises.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises completed for 45 seconds each with 10 seconds of rest/transition time. You’ll perform four sets (two on the right, two on the left).
– **Circuit 2:** Five exercises executed for 45 seconds each with 10 seconds of rest/transition time. You’ll go through three sets.
Between the circuits, you’ll get a one-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, modify as needed, and stop if anything feels off.
We will conclude the class with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
– Concentrate on dynamic movements and mobility to prepare your lower body for the workout.
**08:49** – Circuit Workout
**Circuit 1** (Optional: Band around thighs)
1. Hip Bridge (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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
– Wrap up the class with a guided cool-down to stretch and soothe your muscles.
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This lower body strength class is ideal for enhancing strength and stability while keeping the routine low-impact and approachable. If you’re seeking additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole