**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop, if desired. The session features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily modified by adjusting the weight. It’s an excellent choice for individuals of all fitness levels!
If you find this session enjoyable, make sure to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is conducted for 45 seconds, followed by a 10-second break or transition. Upon finishing all exercises in a circuit, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll have a one-minute recovery period between the two circuits. Don’t hesitate to pause the video and take extra rest if needed. Always heed your body, modify exercises as required, and stop if any discomfort arises.
The class wraps up with a guided cool-down and stretching session to assist your body in recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to generate warmth and enhance your range of motion.
**08:49 – Circuit Workout**
**Circuit 1 (with optional 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretching routine to relax your muscles and enhance recovery.
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### **Additional Resources**
If you appreciated this lower body strength session, you can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you enjoy this workout!
xo,
Nicole