### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits session is crafted to enhance your strength and stability using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The routine features a guided warm-up, followed by two circuits of exercises, and concludes with a cool-down stretch. It’s low-impact (no jumping involved!) and easily adjustable—simply modify the weight or omit the resistance band if necessary. Ideal for all fitness abilities!
If you like this session, don’t forget to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell, but select a weight that suits you)
– **Optional:** Resistance band loop
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### Class Outline:
We will initiate with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. The core part of the class is composed of two circuits:
– **Circuit 1:** Four exercises (executed twice on the right side and twice on the left)
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll have a rest of **30 seconds** before repeating. You will complete **four sets of Circuit 1** and **three sets of Circuit 2**.
Between the two circuits, you have **one minute of recovery time**. Feel free to pause the video and take extra rest if needed. Always listen to your body and make modifications or take a break as necessary.
The session ends with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with 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 Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This class is an excellent method to strengthen your lower body while enhancing mobility and stability. Remember to take breaks as necessary and customize the workout to fit your fitness level. If you’re on the lookout for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole