### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact and involves no jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It’s an adaptable workout great for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
—
### Class Overview
We’ll kick off with a guided warm-up to prime your body for movement. This warm-up emphasizes mobility and consists of dynamic exercises designed to increase your heart rate and prepare your muscles. Next, we’ll move into the main workout, comprising two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will last for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done four times (two on the right side, two on the left)
– **Circuit 2:** Done three times
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take further breaks as necessary. Always pay attention to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to assist your recovery.
—
### Workout Breakdown
Here’s a comprehensive outline of the class structure:
– **01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prepare your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1 (with optional 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
A guided cool-down to assist your body in relaxing and recovering post-workout.
—
### Final Thoughts
I hope you find this lower body strength session enjoyable! It’s an excellent approach to enhance strength and stability while maintaining a low-impact routine. If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo,
Nicole