**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength session aims to enhance strength and mobility with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it user-friendly and easily adjustable by changing the weight. It’s an excellent workout for participants of all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to prepare and warm up your body. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on the right side and twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, there’s a **one-minute recovery time**. Feel free to pause the video and take extra breaks if necessary. Always pay attention to what your body is telling you, and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Optional resistance band around thighs):
1. Hip Bridge (with one heel raised)
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
– **41:04** – Cool-Down & Stretch
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This lower body strength class is a wonderful enhancement to your workout regimen. If you’re interested in more lower body exercises, all are conveniently located [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole