**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability with minimal equipment. You will only need one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact and incorporates no jumping, making it easily modifiable for all levels of fitness—simply adjust the weight to match your abilities. As always, the session features a guided warm-up and cool-down to facilitate a safe and effective workout.
If this class resonates with you, make sure to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight:** I recommend a 20 lb dumbbell, but select a weight that suits you.
– **Optional:** Resistance band loop for extra challenge.
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### **Class Structure**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we dive into two strength circuits:
– **Circuit 1:** Four exercises performed for 45 seconds each, with a 10-second rest/transition interval. You will complete this circuit four times (twice on the right side, twice on the left side), allowing for 30 seconds of rest between sets.
– **Circuit 2:** Five exercises performed for 45 seconds each, with a 10-second rest/transition interval. You will complete this circuit three times, with 30 seconds of rest in between sets.
You will have one minute to recuperate between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist in your muscles’ recovery and relaxation.
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### **Workout Outline**
**Warm-Up & Mobility**
– 01:44 Begin with dynamic movements to enhance mobility and generate warmth.
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Conclude the session with a guided stretch to unwind and rejuvenate.
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This lower body strength class serves as an excellent method to develop strength, enhance mobility, and push your limits. If you seek more lower body workouts, you can find them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole