**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. You will only require one heavy weight (a dumbbell or kettlebell is suitable) and optionally, a resistance band loop. The class is low-impact and free of jumping, making it easy to scale down by opting for a lighter weight. It’s an excellent workout suitable for everyone!
If you like this class, don’t forget to check out the upper body counterpart, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The session kicks off with a guided warm-up aimed at enhancing mobility and gradually elevating your heart rate through dynamic movements. Following the warm-up, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement is to be performed for 45 seconds, followed by a 10-second rest or transition interval. After finishing all movements in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll have a recovery period of one minute. Feel free to pause the video if you require additional rest. Always listen to your body and adjust or stop as necessary.
The session ends with a guided cool-down and stretch to facilitate your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **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, 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
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### **Additional Information**
This workout is designed to be both demanding and accommodating, with modifications available to fit your fitness level. Take breaks as necessary and concentrate on keeping proper form throughout the session.
If you’re interested in additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and feel free to share your experience!
**xo, Nicole**