**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is set up to enhance strength and flexibility utilizing minimal gear. All you will need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is gentle on the joints with no jumping required, making it easy to tailor to your fitness level—simply modify the weight as necessary. As a standard practice, the session features a guided warm-up and cool-down to promote a safe and efficient workout. This class is suitable for all, regardless of prior experience!
If you appreciate this workout, make sure to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
The class kicks off with a guided warm-up aimed at enhancing mobility and engaging movements to prime your body for the workout. Following that, we’ll delve into two unique circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before starting again.
– Circuit 1 is completed **four times** (twice on each side).
– Circuit 2 is completed **three times**.
Between the two circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as necessary. The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll initiate with a series of movements aimed at enhancing mobility and gradually increasing warmth.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
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)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and ease the muscles engaged during the session.
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### **More Resources**
If you enjoyed this lower body strength class, you can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/). Don’t forget to check out the upper body version on Patreon for a comprehensive strength training workout.
Enjoy your workout, and as always, listen to your body!
xo, Nicole