**Lower Body Strength Circuits Class: A 45-Minute Workout for All Abilities**
This 45-minute lower body strength circuit session is crafted to enhance strength and agility using minimal gear. All that’s required is one substantial weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, is low-impact with no jumping involved, and can be easily tailored by adjusting the weight. It’s a fantastic choice for every fitness level!
If you liked this class, don’t miss the upper body session, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Required Equipment:
– **One substantial weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Outline
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout ahead. Following that, we’ll delve into two circuits specifically aimed at your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise runs for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
In between the two circuits, you’ll enjoy a **1-minute recovery**. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, adapt exercises if required, and halt as needed.
The session wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
—
### Workout Summary
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1** (with resistance band positioned 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 to Squat
3. Curtsy Lunge Knee Drive to Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
—
I hope you find enjoyment in this lower body strength routine! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole