**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength session aims to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up, two strength circuits, and a cool-down stretch. There’s no jumping, and it’s simple to modify—just change the weight to match your fitness level. This workout suits all participants!
If you like this session, don’t miss the upper body version coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up designed to enhance mobility and incorporate dynamic movements to prep your body for the workout. Next, we dive into two strength circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition. You will complete four sets of this circuit, alternating sides (two sets per side).
– **Circuit 2:** Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. This circuit is repeated three times.
A one-minute recovery break is provided between the two circuits. You can pause the video for extra rest if necessary. Always be attentive to your body and feel free to modify or stop as needed.
The session wraps up with a guided cool-down and stretch to aid recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements aimed at enhancing mobility and gently warming your muscles.
**Circuit Workout (08:49)**
**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)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and relax your muscles following the workout.
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### **Additional Notes**
This class aims to be inclusive and customizable for all fitness levels. If you require additional recovery time, feel free to pause the video. Remember to pay attention to your body and modify exercises as necessary.
For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole