**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is tailored to enhance strength and mobility with minimal gear required. All you’ll need is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is gentle on the joints, with no jumping involved, and features a guided warm-up and cool-down. It’s easily adjustable—just modify the weight to match your fitness level—making it suitable for everyone!
If you enjoy this session, 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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### **What You’ll Need for Class**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up emphasizing mobility and dynamic activities to prepare your body for the workout. After the warm-up, we will jump into two circuits:
– **Circuit 1**: Four movements, each done for 45 seconds with 10 seconds of rest/transition time in between. You’ll complete four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2**: Five movements, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three rounds of this circuit.
Between the two circuits, you’ll have a one-minute break. Feel free to pause the video and take extra rest if needed—always listen to your body and modify or pause when necessary.
The class wraps up with a guided cool-down and stretching to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start by warming up with mobility-focused movements to loosen up and generate heat.
**Circuit Workout**
– 08:49 Begin the circuit segment of the workout.
**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 to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– 41:04 Conclude with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.
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### **Additional Resources**
I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole