**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using just 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, with no jumping involved, making it simple to modify by changing the weight. This is a flexible workout suitable for everyone!
If you like this session, make sure to look for 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 for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
We will kick things off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. The session is composed of two circuits:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you will have **30 seconds of rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
Between the circuits, there will be a full **minute to recover**. Feel free to pause the video and take extra time if necessary—always tune in to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to aid recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with exercises to enhance mobility and gradually increase warmth.
**Circuit Workout (08:49)**
– **Circuit 1 (with 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 Knee Drive into Squat.
3. Curtsy Lunge Knee Drive into Squat.
4. Squat Clean x2 into Get Up.
5. Bear Plank Knee Taps (bodyweight).
**Cool Down & Stretch (41:04)**
Conclude the session with a soothing stretch to assist your muscles in recovering.
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### **Additional Notes**
This workout is intended to be inclusive and adjustable. Take breaks as necessary and modify the weight or resistance band to fit your fitness level.
For more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
**xo, Nicole**