**Lower Body Strength Circuit Session: A 45-Minute Workout Suitable for Everyone**
This 45-minute session focused on lower body strength circuits is crafted to assist you in developing strength using a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout consists of a guided warm-up and cool-down, is low-impact (no jumping), and can be easily adjusted by changing the weight. It’s an excellent choice for all fitness levels!
If you like this session, don’t miss out on the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown
We will start with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and increase body temperature. Next, we’ll shift into two distinct circuits:
**Circuit 1:**
– Four exercises
– Perform each exercise for 45 seconds, with 10 seconds allocated for rest/transition
– Complete four sets (two on each side)
**Circuit 2:**
– Five exercises
– Perform each for 45 seconds, followed by 10 seconds of rest/transition
– Complete three sets
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class will conclude with a guided cool-down and stretch to aid your body in recuperating.
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### Workout Details
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to relax your muscles and prepare your body for the workout.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
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, Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and ease your muscles post-workout.
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### Extra Information
This session is ideal for enhancing lower body strength while maintaining low-impact exercises. Remember to listen to your body, adapt the weight accordingly, and rest whenever necessary.
If you’re interested in additional lower body workouts, you can locate them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great time with the class, and share your experience with me!
xo,
Nicole