### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit course is crafted to enhance your strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact and does not include jumping, making it easily adjustable—just use a lighter weight if necessary. It’s a flexible workout perfect for all fitness levels!
If you like this session, 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 Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Breakdown:
The class starts with a guided warm-up emphasizing mobility and dynamic movements to get your body ready. We then proceed into two circuits consisting of strength exercises. Here’s the layout:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds designated for rest/transition.
– Do four sets (two on the right side and two on the left side).
2. **Circuit 2:**
– Five exercises, each executed for 45 seconds with 10 seconds for rest/transition.
– Complete three sets.
Between the circuits, a 1-minute recovery period is available. You’re welcome to pause the video and take extra breaks if you need. Always be attuned to your body and feel free to modify or stop as necessary.
The class wraps up with a guided cool-down and stretching session to aid muscle recovery.
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### Workout Outline:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (either staggered or 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 (using bodyweight)
– **Cool Down & Stretch:** 41:04
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### Additional Information:
Feel free to take breaks whenever necessary and alter the intensity to match your fitness level. This workout aims to challenge your lower body while remaining approachable for all.
If you’re interested in more lower body workouts, take a look at my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole