**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class is crafted to enhance strength and mobility using solely a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumps, making it suitable for everyone and easily adjusted—just modify the weight to match your fitness level. It’s a superb workout for all!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up centered on mobility and dynamic movements to prime your body and generate warmth. Following that, we proceed to two strength circuits:
1. **Circuit 1**: Four exercises, performed for 45 seconds each with a 10-second rest/transition period. Complete four sets (two on the right side, two on the left side).
2. **Circuit 2**: Five exercises, completed for 45 seconds each with a 10-second rest/transition period. Finish three sets.
Between the two circuits, you’ll be given a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always heed your body, adjust exercises as needed, and stop if anything feels off.
The class concludes with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a series of mobility exercises and dynamic movements to loosen up and engage your muscles.
**Circuit 1 (08:49)**
For this circuit, you’ll optionally use the resistance band loop around your thighs.
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
Complete four sets, alternating sides.
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
Finish three sets.
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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This lower body strength class is ideal for enhancing strength, boosting mobility, and testing your endurance. If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know your thoughts!
xo,
Nicole