**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility utilizing minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop, if desired. The class is low-impact without any jumping, allowing for easy modifications for all fitness levels—simply adjust the weight as necessary. As per usual, the session features a guided warm-up and cool-down to guarantee a thorough workout experience.
If you liked this class, don’t forget to check out the upper body edition, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session starts with a guided warm-up emphasizing mobility and dynamic motions to ready your body for the workout. Following that, we engage in two circuits, each specifically designed to effectively target the muscles in your lower body.
– **Circuit 1:**
Four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition time between movements. You’ll carry out four sets of this circuit—two on the right side and two on the left.
– **Circuit 2:**
Five exercises performed in a similar format of 45 seconds of work followed by 10 seconds of rest. You’ll complete three rounds of this circuit.
You’ll get a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body, modify exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching to assist your body in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Get your body ready with a blend of mobility exercises and dynamic movements to generate warmth and enhance range of motion.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles, facilitating recovery and minimizing soreness.
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### **Additional Notes**
This workout is an excellent choice for anyone aiming to fortify their lower body without engaging in high-impact maneuvers. Remember to modify the weight and intensity to align with your fitness level.
If you’re in search of more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole