**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is tailored to assist you in enhancing strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, involving no jumping, and can easily be adjusted by opting for a lighter weight. Suitable for all fitness levels!
If you like this workout, don’t forget to check out 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 utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate heat. Then, we transition into two primary circuits, each focused on your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for 45 seconds, followed by 10 seconds of rest/transition time.
– After finishing all exercises in a circuit, take a 30-second rest before repeating.
You’ll achieve:
– **Circuit 1:** Four sets (two sets on the right side, two sets on the left side)
– **Circuit 2:** Three sets
Between the circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44
**Circuit Workout:**
– 08:49
**Circuit 1 (with resistance 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, they’re all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole