**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to enhance strength and flexibility with minimal equipment requirements. All you’ll need is one heavy weight (a dumbbell or kettlebell works) and optionally a resistance band loop. This class is low-impact and free of jumping, making it suitable for various fitness levels. Adjusting the weight is simple—tailor it to fit your own needs. As usual, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, don’t miss the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
—
### **Class Overview**
We’ll kick things off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout ahead. The main section comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
You’ll have a **1-minute recovery** between the circuits, but you can pause the video and extend your break if necessary. Always pay attention to your body and modify or stop as needed.
The session ends with a guided cool-down and stretching to aid in your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Begin warming up with mobility-centered movements to loosen up and generate warmth.
**Circuit Workout:**
– 08:49 Start the circuit part of the class.
**Circuit 1 (using a resistance band around thighs):**
1. Hip Bridge (one heel up)
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 Stand Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:**
– 41:04 Conclude the session with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
—
### **Additional Resources**
If you enjoyed this lower body strength workout, check out more lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and remember to heed your body throughout the session!
**xo, Nicole**