**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuit class aims to enhance strength and mobility while utilizing minimal equipment. You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is gentle on the joints, avoiding any jumping, and it’s straightforward to adjust the weight for different fitness levels. It’s suitable for everyone! As usual, the session includes a guided warm-up and cool-down, ensuring a safe and productive workout.
If you enjoy this lower body session, be sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### **Class Summary**
The workout starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the upcoming circuits. The class includes two unique circuits:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Comprises five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds to rest or transition**. After completing an entire circuit, you will rest for **30 seconds** prior to starting again.
– **Circuit 1**: Completed in **four sets** (two on the right side, two on the left side).
– **Circuit 2**: Completed in **three sets**.
Between the two circuits, a **one-minute recovery** will be provided. Feel free to pause the video to take extra rest if necessary. Always listen to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid in your recovery.
—
### **Workout Details**
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to increase warmth and flexibility.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band loop 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Wrap up the class with a guided cool-down and stretching routine to ease your muscles and support recovery.
—
### **More Resources**
I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole