**Lower Body Strength Circuits Session: A 45-Minute Exercise for Everyone**
This 45-minute lower body strength circuit session is crafted to challenge and strengthen your lower body with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session is low-impact with no jumping, making it suitable for all fitness levels. Modifications are simple—just choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to ensure a safe and effective workout.
If you like this session, be sure to check out the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Session**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Session Summary**
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll tackle two circuits, each tailored to effectively target your lower body.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete four sets total, alternating sides (twice on the right, twice on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets total.
Between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Exercise Breakdown**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to loosen your muscles and enhance mobility.
– **Circuit 1 (08:49)**
*Gear: Resistance band loop around thighs (optional)*
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)
*Complete four sets: two on the right, two on the left.*
– **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)
*Complete three sets.*
– **Cool-Down & Stretch (41:04)**
A guided cool-down to relax and stretch your muscles post-workout.
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### **Final Remarks**
I hope you find enjoyment in this lower body strength session! It’s an excellent way to enhance strength and endurance while maintaining a low-impact and accessible approach. If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole