**Lower Body Strength Circuits Session: A 45-Minute Workout Suitable for All Levels**
This lower body strength circuit session is crafted to enhance strength and flexibility, requiring merely one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. With no jumping included and easy modifications available (just opt for a lighter weight), this workout is available for everyone, regardless of their fitness level.
If you like this session, don’t forget to explore the upper body variation, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. Following that, we will progress into the main workout, which consists of two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are done, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
Between the two circuits, there will be a **1-minute recovery period**. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and adjust or halt as necessary.
The session wraps up with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
We’ll initiate with a warm-up to loosen your muscles and ready your body for the workout.
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
We’ll conclude the session with a guided cool-down to stretch and soothe your muscles post-workout.
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### **Further Notes**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, they can all be located [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole