**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is tailored to help you enhance strength and mobility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free of jumps, making it easily adjustable—just modify the weight to fit your fitness level. Whether you’re just starting out or have more experience, this workout caters to all!
If you like this class, make sure to look for the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Equipment Requirements:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following that, we dive into two distinct circuits of exercises, each strategically focused on effectively targeting your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you’ll take a 30-second rest before starting again. Circuit 1 is done four times (twice on each side), while Circuit 2 is tackled three times.
You’ll have a one-minute recovery between the circuits, but you’re welcome to pause the video and take extra breaks if necessary. Always pay attention to your body and make modifications or halt as required. The class wraps up with a guided cool-down and stretching session to facilitate your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! For more lower body workout options, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole