**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear required. Just a single heavy weight (you can use either a dumbbell or kettlebell) and an optional resistance band loop will suffice. The class is low-impact (no jumping involved) and can be easily adjusted—feel free to use a lighter weight if necessary. It’s an excellent workout for all fitness abilities!
If you love this class, don’t miss out on the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic motions to ready your body for the workout. After that, we dive into two circuits of exercises.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transitioning in between. You’ll complete four rounds of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, carried out for 45 seconds each with 10 seconds of rest/transition between them. You’ll complete three rounds of this circuit.
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra breaks if needed. Always tune into your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to enhance mobility and gently raise body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned 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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down and stretch to ease your muscles and enhance flexibility.
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### **Extra Information**
If you’re in search of more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to listen to your body during the workout!
**xo, Nicole**