### Lower Body Strength Circuits Class: A 45-Minute Session for All
This 45-minute lower body strength circuit session is tailored to enhance your strength and mobility with minimal gear. You only need one heavy weight (a dumbbell or a kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, involves no jumping, and can be easily adjusted—simply change the weight to match your fitness capacity. It’s a workout suitable for every fitness level!
If you like this class, don’t forget to explore the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Outline
The session kicks off with a guided warm-up centered on mobility and dynamic movements to prep your body and increase warmth. Then, we transition into the primary circuit workout, organized into two circuits.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Completed three times.
You’ll have a **1-minute recovery** period between the two circuits. You can pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as necessary.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
**Warm-Up & Mobility**: 01:44
Get your body ready with a series of mobility and dynamic exercises.
**Circuit Workout**: 08:49
– **Circuit 1** (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
Conclude the class with a guided stretch to ease your muscles and enhance flexibility.
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### Extra Resources
I hope you enjoy this lower body strength session! If you seek more lower body workouts, you can find them all nicely organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole