**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment required. You only need one heavy weight (either a dumbbell or kettlebell works well) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping exercises, making it accessible for every fitness level. Just adjust the weight according to your capability, and you’re all set!
If you like this session, don’t forget to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Overview**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prep your body for the workout. Next, we dive into two circuits filled with strength exercises.
– **Circuit 1:**
Four exercises performed for 45 seconds each, followed by 10 seconds for rest/transition. After finishing all four exercises, take a 30-second break before repeating the circuit. This circuit is executed four times overall (twice on the right side, twice on the left side).
– **Circuit 2:**
Five exercises performed in the same manner as Circuit 1. This circuit is performed three times.
Between both circuits, you’ll have a one-minute recovery interval. You’re welcome to pause the video for extra rest if necessary. Always pay attention to your body and modify or stop as required.
The session concludes with a guided cool-down and stretch to assist your body in recovery.
—
### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**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)
– **Cool Down & Stretch:** 41:04
—
### **Additional Notes**
This workout is crafted to challenge your lower body while ensuring it’s manageable for participants of all fitness levels. Be sure to heed your body’s signals, rest as necessary, and modify exercises to fit your abilities.
If you’re in search of more lower body routines, all my workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and let me know your experience!
xo, Nicole