### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuit class aims to enhance strength and mobility, requiring just one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact with no jumping involved, making it suitable for all fitness levels. Modifications are straightforward—just opt for a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down to guarantee a safe and effective workout.
If you like this class, make sure to check out the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into the circuit segment of the workout, which is split into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, paired with **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, and modify or stop if required.
The class concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
A dynamic warm-up crafted to improve mobility and prep your body for the workout.
**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, suspended)
**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)**
A guided cool-down to relax and stretch your muscles post-workout.
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### Additional Information
This workout is an excellent way to fortify your lower body while enhancing mobility and stability. If you’re seeking more lower body workouts, all are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to listen to your body throughout the session!
**xo, Nicole**