**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact and omits jumping, and can be conveniently adjusted by changing the weight. It’s an excellent workout for individuals of all fitness levels!
If you appreciate this lower body class, don’t forget to explore the upper body version, which will launch 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 Summary**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. After that, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
**Circuit 1** comprises four exercises, whereas **Circuit 2** contains five exercises. Each movement is executed for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating.
– **Circuit 1:** You’ll carry out four sets (two on the right side, two on the left side).
– **Circuit 2:** You’ll perform three sets.
Between the two circuits, you’ll have a recovery period of one minute. Feel free to pause the video and take more rest if needed. Always pay attention to your body, adapt exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with a dynamic warm-up to enhance mobility and prepare your muscles for the session.
**Circuit Workout (08:49)**
**Circuit 1 (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 with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Finish the class with a soothing cool-down and stretch to enhance flexibility and support recovery.
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### **Additional Info**
If you enjoyed this lower body strength class, you can view all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout, and let me know your thoughts!
xo,
Nicole