**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping allowed!), and can be easily adjusted by changing the weight. It’s a workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version that will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **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 that emphasizes mobility and dynamic movements to ready your body for the workout. Following this, we dive into two strength circuits.
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between both circuits, there’s a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Kick off with a guided warm-up to loosen your joints and energize your muscles.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretch to soothe your muscles and enhance flexibility.
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### **Additional Resources**
I hope you find this lower body strength workout enjoyable! If you’re seeking more routines focused on the lower body, you can explore all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole