### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. You’ll just need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping, making it easily adjustable for all fitness levels. Simply modify the weight to fit your preferences, and you’re all set!
If you like this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following that, we jump into two strength circuits:
– **Circuit 1:** Four exercises, executed twice on each side (right and left).
– **Circuit 2:** Five exercises, performed three times through.
Each exercise lasts **45 seconds**, followed by **10 seconds of rest or transition time**. After completing a full circuit, you’ll enjoy **30 seconds of rest** before beginning the next round. Between the two circuits, there’s a **1-minute rest period**—but you’re welcome to pause the video and take more time if needed. Always pay attention to your body and modify or stop as you see fit.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 1:44
We’ll initiate the class with a series of mobility exercises and dynamic movements to loosen up and generate warmth.
**Circuit 1 (Band Around Thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:** 41:04
Conclude the session with a guided stretch to unwind and recuperate.
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### Additional Notes
This workout is excellent for enhancing lower body strength and can be easily adjusted to accommodate your fitness level. If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and share how it goes!
xo,
Nicole