### Lower Body Strength Circuits Class: A 45-Minute Workout for All Abilities
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell will do) and a resistance band loop, if desired. The class is low-impact, avoiding jumping, and is easily adaptable by changing the weight to match your fitness level. It’s an excellent workout suited for everyone!
If you like this class, don’t miss out on the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and build heat. After that, we transition into the main workout, featuring two circuits. Here’s how it’s structured:
– **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You will complete four rounds of this circuit (two on the right side and two on the left side).
– **Circuit 2**: Five exercises, carried out for 45 seconds each with a 10-second rest/transition period. You will finish three sets of this circuit.
Between the circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
Commence with exercises aimed at boosting mobility and gently heating up 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 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 with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down for stretching and muscle relaxation.
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### Final Thoughts
I hope you find enjoyment in this lower body strength session! If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole