### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using minimal tools. All that’s needed is a single heavy weight (a dumbbell or kettlebell is perfect) and optionally, a resistance band loop. The class is low-impact with no jumping involved, allowing for easy modifications by utilizing a lighter weight. It’s a flexible workout appropriate for all fitness tiers!
If you like this session, don’t miss out on the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following this, we progress into two strength circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds designated for rest/transition. You’ll perform four rounds of this circuit (two for each side).
– **Circuit 2:** Five exercises, also conducted for 45 seconds each with 10 seconds for rest/transition. This circuit is repeated three times.
You’ll have a one-minute recovery phase between the two circuits. Feel free to pause the video and take extra breaks if required. Always pay attention to your body, adjust exercises as necessary, and stop if anything feels off.
The session wraps up with a guided cool-down and stretching routine to assist your body in recovery.
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### Workout Details
**Warm-Up & Mobility:**
– Begin with a 7-minute warm-up to loosen your muscles and generate warmth.
**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 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:**
– Conclude with a 4-minute guided stretch to help you unwind and recover.
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### Timing Breakdown
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
– Circuit 1 (4 rounds)
– Circuit 2 (3 rounds)
– **41:04** Cool-Down & Stretch
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This lower body strength session is an excellent opportunity to challenge yourself and develop strength. If you’re interested in more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun, and happy training!
xo, Nicole