### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility by utilizing just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s friendly for beginners and easily adjustable. Additionally, there are no jumping exercises, making it suitable for a variety of fitness levels. Simply modify the weight according to your preference, and you’re prepared to start!
If you like this workout, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
We will begin with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. The core workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is repeated four times (two times on the right side, two times on the left side).
– **Circuit 2** is repeated three times.
You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra breaks as needed. Always pay attention to your body and modify or stop when necessary.
The session concludes with a guided cool-down and stretch to assist in recovery and relaxation.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (using resistance band around thighs):
1. Hip Bridge (one heel raised)
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. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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This lower body strength class is an excellent way to push your limits and enhance your fitness. If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole