**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is tailored to enhance your strength and mobility with minimal equipment required. You will only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it accessible for all fitness levels. Just adjust the weight to fit your comfort, and you’re ready to go. This workout is ideal for participants of any level!
If you love this session, do check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Require:**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout ahead. Following that, we’ll proceed with two distinct circuits, each crafted to effectively target your lower body muscles.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After finishing all exercises in a circuit, you’ll enjoy a 30-second rest before tackling the circuit again.
You will execute:
– **Circuit 1:** Four sets (two on the right side, two on the left side)
– **Circuit 2:** Three sets
Between both circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or halt as needed. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
– **01:44 – Warm-Up & Mobility**
A dynamic warm-up to loosen up your muscles and ready your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
– **41:04 – Cool Down & Stretch**
A guided cool-down to assist your muscles in recovering and enhancing flexibility.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
**xo, Nicole**