**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance strength and mobility using minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by selecting a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you like this class, you may also want to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Requirements for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Outline**
We’ll kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body and increase warmth. After that, we’ll proceed into two strength circuits. Here’s how it’s organized:
1. **Circuit 1**: Four exercises executed for 45 seconds each, with a 10-second rest/transition period between exercises. You’ll complete four sets of this circuit (two on the right side, two on the left side), with a 30-second rest between rounds.
2. **Circuit 2**: Five exercises performed in the same 45-seconds-on, 10-seconds-off format. This circuit will be repeated three times.
There will be a one-minute recovery period 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.
We’ll conclude the class with a guided cool-down and stretch to facilitate your body’s recovery.
—
### **Workout Details**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### **Circuit 1** (with resistance band around thighs, if using):
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch**: 41:04
—
### **Closing Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re searching for additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole