**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal equipment. You will only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping, making it suitable for all fitness levels. Just modify the weight to fit your preferences, and you’re all set!
If you like this workout, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Breakdown:
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the upcoming workout. Following that, we dive into two circuits of strength exercises. Here’s how the workout is organized:
1. **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll accomplish four sets of this circuit, alternating sides (twice on the right, twice on the left).
2. **Circuit 2**: Five exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll complete three sets of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adapt or take a break as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### Workout Schedule:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (Resistance band 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)
**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)
– **41:04** – Cool-Down & Stretch
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This workout is ideal for anyone aiming to strengthen their lower body while enhancing mobility and stability. Remember to take breaks when necessary and tailor the intensity to suit your fitness level.
If you’re seeking more lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole