### Lower Body Strength Circuits Class: A 45-Minute Workout Accessible to Everyone
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal equipment. All you’ll require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it simple to adjust according to your fitness level. Regardless of whether you’re a novice or more experienced, this workout is suitable for all!
If you like this class, 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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### Required Equipment
– **Single Heavy Weight:** I’m using a 20 lb dumbbell, but feel free to modify based on your strength.
– **Optional Resistance Band Loop:** Provides extra intensity for specific exercises.
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### Class Breakdown
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the session. We then move into two strength circuits:
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transitioning time**. Once you finish all exercises in a circuit, take a **30-second** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
In between the two circuits, you’ll enjoy a **1-minute recovery period**. Feel free to pause the video and take extra rest as needed. Always listen to your body and adjust or cease as necessary.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Summary
– **01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prepare your body.
– **08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
A guided stretch to alleviate tension and facilitate recovery.
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### Further Resources
I hope you enjoy this lower body strength class! If you’re seeking additional lower body workouts, you can find a complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and enjoy!
xo, Nicole