**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength session is crafted to enhance strength and mobility with minimal gear. All you require is a single heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop if you choose to use one. The class features a guided warm-up, two strength circuits, and a cooling stretch. It’s low-impact (no jumping involved!) and easily adjustable—simply opt for a lighter weight if necessary. Suitable for all fitness levels!
If you like this workout, be sure to check out the upper body variation available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. After that, we transition into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1**: Completed four times (twice on the right leg, twice on the left leg).
– **Circuit 2**: Completed three times.
Between the two circuits, there’s a **1-minute recovery period**. Don’t hesitate to pause the video for extra rest if you need it—always heed your body’s signals and adjust or stop as is appropriate.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Details**
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit Workout**
– **Start Time**: 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool-Down & Stretch**
– **Start Time**: 41:04
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### **Further Information**
This lower body strength class is an excellent way to push your limits while keeping it low-impact. If you’re in search of more lower body sessions, you can explore them all neatly categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to pay attention to your body’s cues throughout!
xo, Nicole