### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal gear. All you will need is one heavy weight (a dumbbell or kettlebell works perfectly) and optionally, a resistance band loop. The class is low-impact without any jumping, allowing for easy modifications—just choose a lighter weight if necessary. It’s a flexible workout appropriate for everyone!
If you appreciate this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. After that, we engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
Here’s how it breaks down:
– **Circuit 1:** Four sets (two sets on the right side, two on the left)
– **Circuit 2:** Three sets
Between the two circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video and take extra rest as necessary. Always tune in to your body—modify or stop as needed.
The class concludes with a guided cool-down and stretch to leave you feeling rejuvenated.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin warming up with mobility exercises to loosen and activate your muscles.
**Circuit Workout**
– 08:49 Commence the circuit part of the workout.
**Circuit 1** (with resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Conclude the class with a calming cool-down and stretch to promote recovery.
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### Additional Resources
If you enjoyed this lower body strength workout, you can discover more lower body-focused routines sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and remember to listen to your body throughout the workout!
xo,
Nicole