### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility. You will only need one heavy weight (a kettlebell or dumbbell works well) and an optional resistance band loop. The class is low-impact without any jumping, allowing for easy modifications—just choose a lighter weight if required. This workout is ideal for all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Will Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Breakdown
The session kicks off with a guided warm-up aimed at mobility and dynamic movements that prepare your body and generate heat. Following that, we dive into two strength circuits:
1. **Circuit 1**: Four exercises carried out on both sides of the body.
2. **Circuit 2**: Five exercises designed to challenge your lower body and core.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you will rest for **30 seconds** before doing it again.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
Between the circuits, there is a **1-minute recovery period**. Feel free to pause the video and take extra rest if you need it. Always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to assist with recovery and relaxation.
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### Workout Details
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (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 to Stand Up
5. Bear Plank Knee Taps (using bodyweight)
– **Cool Down & Stretch**: 41:04
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### Closing Thoughts
I hope you find enjoyment in this lower body strength session! It’s a fantastic way to build strength, enhance mobility, and push your limits. If you’re seeking additional lower body workouts, you can find a complete compilation [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole