**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in enhancing strength and mobility with minimal gear. All that’s required is a single heavy weight (a kettlebell or dumbbell is perfect) along with an optional resistance band loop. The session is low-impact, free of jumping, allowing for easy modifications according to your fitness level—simply adjust the weight as necessary. It’s a workout that welcomes all!
If you find this class enjoyable, don’t miss out on the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and elevate your heart rate. Then we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest/transition period. Upon finishing all exercises in a circuit, you’ll take a 30-second rest before starting again.
– Circuit 1 is performed four times (two times on each side).
– Circuit 2 is performed three times.
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take further rests if necessary. Always pay attention to your body and modify or stop whenever needed.
The session concludes with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a variety of movements to enhance mobility and gradually warm up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (utilizing 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Wrap up the class with a guided cool-down to stretch and unwind your muscles.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole