**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength and mobility while utilizing minimal equipment. You will require just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is designed to be low-impact with no jumping, making it easily adjustable—simply choose a lighter weight if necessary. It’s a wonderful workout for all fitness levels!
If you appreciate this class, make sure to check out the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Gear Required for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up focused on mobility and dynamic movements to ready your body and raise your heart rate. Next, we move into two strength circuits, each crafted to target your lower body.
– **Circuit 1:** Consists of four exercises performed for 45 seconds each, with a 10-second rest/transition period between exercises. You will repeat this circuit four times (twice on the right side, twice on the left).
– **Circuit 2:** Comprises five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. This circuit will be repeated three times.
After completing the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take additional breaks if necessary. Always pay attention to your body and make adjustments or stop as needed. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Schedule**
– **01:44** – Warm-Up & Mobility
– **08:49** – 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### **Closing Thoughts**
I trust you will enjoy this lower body strength class! Should you seek more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole