### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength session aims to enhance strength and mobility while utilizing minimal equipment. You’ll only need a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact and avoids jumping, making it simple to adjust by just using a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. Following this, we proceed into two circuits of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break 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 phase**. Feel free to pause the video and take extra rest if necessary. Always heed your body, modify movements according to your needs, and stop if anything feels off.
The class concludes with a guided cool-down and stretch to assist your body in recovering.
—
### Workout Outline
**Warm-Up & Mobility (01:44)**
– Concentrate on dynamic movements and mobility to get your lower body ready.
**Circuit Workout (08:49)**
**Circuit 1 (with optional resistance band 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 to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
– Finish the session with a guided stretch to ease your muscles and enhance flexibility.
—
### Additional Information
This is an excellent lower body workout to incorporate into your regimen! If you’re searching for more lower body routines, you can find all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and share how it goes with me!
xo,
Nicole