### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit workout aims to enhance your strength and mobility with minimal equipment requirements. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by changing the weight. It’s a fantastic workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Overview
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two strength circuits:
1. **Circuit 1**: Four exercises, each done for 45 seconds, with 10 seconds for rest/transition. You’ll complete four sets total—two on the right side and two on the left.
2. **Circuit 2**: Five exercises, each performed for 45 seconds, with 10 seconds of rest/transition time. You’ll complete three sets total.
Between the circuits, you will have a one-minute recovery duration. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to set the stage for your workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive into Squat
– Curtsy Lunge Knee Drive into Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided stretch to aid your muscles in recovering and enhancing flexibility.
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### Notes
This workout is tailored to be challenging yet accessible, featuring modifications based on your fitness level. Remember to take rests when necessary and adjust the weight or resistance band to match your comfort levels.
If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo,
Nicole