**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 your strength and mobility utilizing minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easily adaptable for all fitness levels. Simply modify the weight to meet your needs. This is a superb workout for all!
If you like this class, don’t miss out on the upper body version that will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Overview of the Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we jump into two strength circuits.
– **Circuit 1:** Four exercises, performed for 45 seconds each with a 10-second rest/transition period. After finishing all four exercises, you’ll rest for 30 seconds before starting the circuit again. You’ll go through four total sets of Circuit 1 (two for the right side, two for the left).
– **Circuit 2:** Five exercises, similarly executed for 45 seconds each with 10 seconds of rest/transition. After completing this circuit, you’ll take a 30-second break before repeating. You’ll finish three total sets of Circuit 2.
Between the two circuits, you’ll have a one-minute recovery time. Feel free to pause the video for extra rest if you feel the need. Always pay attention to your body, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
The warm-up centers on mobility exercises and dynamic movements to ready your body for the workout.
**08:49** – Circuit Workout
**Circuit 1 (with optional resistance band 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 Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
Conclude the class with a guided cool-down to stretch and relax your muscles.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole