**Lower Body Strength Circuits Class: A 45-Minute Workout**
This lower body strength circuit exercise is crafted to enhance strength and mobility with minimal equipment. All you require is one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and modifications are straightforward—just use a lighter weight if necessary. This workout is suitable for all fitness abilities!
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase warmth. Following that, we progress into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A sequence of dynamic movements to boost mobility and get your body ready for the workout.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down session to stretch and relax your muscles post-workout.
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### **Final Notes**
I hope you enjoy this lower body strength class! If you’re interested in more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole