**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuits session is tailored to assist you in enhancing power and stability with minimal gear. You will just need a substantial weight (a dumbbell or kettlebell will suffice) and a resistance band loop is optional. The class lasts for 45 minutes, comprising a structured warm-up and cool-down. There’s no jumping involved, which makes it simple to adjust—just select a lighter weight if you prefer. This workout is suitable for all fitness abilities!
If you like this session, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
This session kicks off with a guided warm-up that emphasizes mobility and features dynamic movements to prepare your body for the workout ahead. Following this, we transition into two distinct circuit workouts.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, with a 10-second rest or transition interval. Upon finishing all exercises within a circuit, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side and twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, there will be a one-minute recovery window. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or cease if required. The session wraps up with a guided cool-down and stretching routine to aid in recovery.
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### **Workout Breakdown**
**1:44 – Warm-Up & Mobility**
We begin with a warm-up to enhance mobility and slowly elevate body temperature.
**8:49 – Circuit Workout**
**Circuit 1 (with optional 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. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
We conclude the class with a guided cool-down and stretching sequence to assist your muscles in recovering and enhancing flexibility.
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I hope you find joy in this lower body strength session! For additional lower body workouts, you can access all my routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole