**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with limited equipment. All you’ll need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The routine is low-impact with no jumping, making it straightforward to adjust by simply opting for a lighter weight. This class is accessible to all, regardless of fitness experience!
If you liked this workout, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Outline**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Following this, we proceed with two unique circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Upon finishing all exercises in a circuit, you will rest for 30 seconds before going again. Circuit 1 is done four times (twice on each side), and Circuit 2 is executed three times.
Between the two circuits, a one-minute recovery break will be provided. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or pause as needed. The session wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We begin with a warm-up to relax your muscles and generate heat through dynamic movements.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (with one heel raised)
– Modified Side Plank featuring Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge transitioning to Knee Drive, followed by Squat
– Curtsy Lunge transitioning to Knee Drive, followed by Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We conclude the class with a guided cool-down aimed at stretching and relaxing your muscles.
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### **Extra Information**
This session is ideal for enhancing lower body strength and stability while maintaining a low-impact approach. Keep in mind to modify as necessary and take breaks whenever needed. If you’re in search of additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and share your experience with me!
xo,
Nicole