**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and mobility utilizing only one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The workout consists of a guided warm-up and cool-down, and it’s low-impact without any jumping, making it easy to adapt for various fitness levels. Just adjust the weight to match your requirements, and you’re set!
If you like this class, don’t miss the upper body version launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session begins with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. After that, we will proceed into two distinct circuits.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, each done for 45 seconds with a 10-second rest/transition interval. You will complete four sets (two for the right side, two for the left).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition. You will complete three sets.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and adapt or pause as needed.
The class concludes with a guided cool-down and stretch session to aid recovery and relaxation.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
We’ll kick things off with movements aimed at enhancing mobility and generating warmth, preparing you for the workout to come.
**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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Finish the class with a guided cool-down and stretching routine to help relax your muscles and enhance recovery.
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I hope you find enjoyment in this lower body strength workout! If you’re interested in more, you can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole