### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength session is crafted to assist you in developing strength and stability with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up, two strength circuits, and a cool-down to finish off. It’s low-impact (no jumping!) and easily modifiable by simply changing the weight, making it ideal for all fitness levels.
If you appreciate this workout, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. After that, we transition into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. Following the completion of all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **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 **1-minute recovery**. Feel free to pause the video and take extra rest as necessary. Always listen to your body and adjust or stop as you need. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Details
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1 (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 or 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**
– **Start Time:** 41:04
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### Additional Information
This workout aims to challenge your lower body while remaining accessible for all fitness levels. Keep in mind to emphasize proper form and adjust the intensity as required. If you’re seeking more lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it goes!
xo,
Nicole