**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. You only require one heavy weight (a dumbbell or kettlebell is ideal) and, if desired, a resistance band loop. The class features a guided warm-up and cool-down, devoid of jumping, making it easily adjustable by opting for a lighter weight. It’s an adaptable workout perfect for all participants!
If you like this class, don’t miss the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I am using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We will kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready and increase warmth. Then, we will transition into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will take **45 seconds**, with a **10 seconds rest/transition time** between movements. After completing all exercises in a circuit, you’ll take a **30 seconds break** before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will have a **1-minute recovery** between both circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals, modify as needed, or stop if anything feels uncomfortable.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole