### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit workout aims to enhance strength and flexibility with minimal gear. Just grab a single heavy weight (either a dumbbell or kettlebell is ideal) and, if desired, a resistance band loop. The session features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be effortlessly adjusted by varying the weight. Excellent for individuals of all fitness levels!
If you like this lower body workout, be sure to explore the upper body edition, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Require:
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we delve into two strength circuits, each containing a series of exercises executed for 45 seconds, succeeded by 10 seconds to rest or transition. Once each circuit is completed, you’ll enjoy a brief recovery before repeating.
– **Circuit 1:** Four exercises, repeated four times (two sets on each side).
– **Circuit 2:** Five exercises, repeated three times.
Between the two circuits, there will be a one-minute rest period. You’re encouraged to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or halt as you see fit. The class concludes with a guided cool-down and stretch.
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### Workout Summary:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band placed 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 Standing
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Additional Remarks:
Feel free to take breaks whenever necessary and adjust the exercises to align with your fitness level. This workout is crafted to challenge your lower body while remaining accessible to all.
For more lower body workouts, check out my comprehensive collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great time with the class!
xo, Nicole