**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal equipment needed. Just grab a heavy weight (a dumbbell or kettlebell is ideal) and optionally use a resistance band loop. The class features a warm-up and a cool-down, and it’s low-impact with no jumping, allowing for easy modifications to fit your fitness level—simply adjust the weight as necessary. This workout is excellent for all participants!
If you liked this session, don’t miss the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare you for the workout ahead. Next, we move into two rounds of exercises that focus on your lower body.
– **Circuit 1:** Four exercises, each performed for 45 seconds, followed by 10 seconds for rest/transition. You’ll go through this circuit four times—two sets on each side.
– **Circuit 2:** Five exercises, similarly done for 45 seconds with 10 seconds of rest/transition. This circuit will be repeated three times.
Between the circuits, a one-minute recovery period is provided. Feel free to pause the video and take extra rest as desired. Always pay attention to your body, and adjust or stop as needed. The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1** (optional resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This workout is ideal for developing lower body strength and enhancing flexibility. If you’re interested in additional lower body routines, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole