**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and mobility with minimal gear. You only require a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact (no jumping involved) and easily adaptable—feel free to switch to a lighter weight if necessary. It’s appropriate for all fitness levels and comprises a guided warm-up and cool-down to ensure a safe and effective session.
If you liked this class, make sure to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Class Outline**
The session starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into two distinct circuits of exercises.
– **Circuit 1:** Consists of four exercises, executed for 45 seconds each with 10 seconds of rest/transition time in between. You’ll accomplish four sets of this circuit—two sets on the right side and two on the left.
– **Circuit 2:** Comprises five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
In between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to facilitate your recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1 (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! It’s an excellent way to challenge your muscles, enhance mobility, and develop strength. If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole