**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute class focused on lower body strength circuits aims to enhance your strength and mobility with minimal gear. All that’s required is a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The session is low-impact, without any jumping, and can easily be adjusted—just choose a lighter weight if necessary. It’s a workout that is suitable for everyone!
If you like this session, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, we dive into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is carried out for 45 seconds, followed by 10 seconds of rest or transition. After finishing all exercises in a circuit, you’ll have a 30-second rest before starting again. Circuit 1 is repeated four times (twice on each side), while Circuit 2 is done three times.
Between the circuits, there’s a one-minute recovery break. You can pause the video to take extra rest if necessary. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Workout Details**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (with 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 into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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### **Further Information**
This class is structured to be both challenging and adaptable for all fitness levels. Take breaks whenever necessary, adjust exercises to match your capabilities, and prioritize maintaining good form throughout.
If you’re interested in more lower body workouts, you can find all of them collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and feel free to share how it goes!
xo,
Nicole