**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and mobility using minimal equipment. You will only require one heavy weight (either a dumbbell or a kettlebell works well) and an optional resistance band loop. The class is low-impact and does not involve jumping, making it simple to adapt for all fitness abilities. As usual, the session includes a guided warm-up and cool-down to guarantee a safe and productive workout.
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Class Summary: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the session. Following that, we will progress into two different circuits:
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition period between exercises. You’ll go through four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises carried out for 45 seconds each, with a 10-second rest/transition period. You’ll complete three sets of this circuit.
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 pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
The session begins with a warm-up aimed at enhancing mobility and gradually increasing body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretch to help relax your muscles and enhance flexibility.
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This lower body strength class is ideal for anyone eager to enhance strength, increase mobility, and push their limits. If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole