**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 using limited equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact with no jumping, making it easily adjustable—simply choose a lighter weight if necessary. It’s an excellent workout for all levels of fitness!
If you liked this session, don’t miss the upper body class coming to [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. After that, we jump into two circuits of strength exercises:
1. **Circuit 1:** Four exercises performed for 45 seconds each, followed by 10 seconds for rest/transition. You’ll do four sets of this circuit—two on the right side and two on the left.
2. **Circuit 2:** Five exercises executed in the same 45-seconds-on, 10-seconds-off pattern. You’ll perform three sets of this circuit.
Between the circuits, there’s a one-minute recovery break. Feel free to pause the video and take extra rest if you need to. Always listen to your body and modify or stop whenever necessary.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
Prepare your body with dynamic movements and mobility exercises.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
Conclude the class with a guided stretch to relax and recuperate.
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### **Additional Notes**
This workout is intended to be both challenging and approachable, with modifications to accommodate your fitness level. Make sure to take breaks as necessary and focus on maintaining proper form throughout.
If you’re seeking additional lower body workouts, you can find them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole