**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility while utilizing minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class features a guided warm-up and cool-down, avoids jumping, and can be easily adjusted—just choose a lighter weight if necessary. It’s an excellent option for participants of all fitness levels!
If you find this workout enjoyable, make sure 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**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Then, we transition into two distinct circuits:
– **Circuit 1:** Four activities
– **Circuit 2:** Five activities
Each activity lasts for 45 seconds, followed by 10 seconds for rest/transition between each move. After finishing all activities in a circuit, you’ll take a 30-second break 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 receive a one-minute rest between the circuits, but you’re welcome to pause the video and take more time if needed. Always heed your body’s signals—adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to facilitate recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
A combination of mobility drills and dynamic movements to prepare your body for the workout.
**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**
A guided cool-down to stretch out and relax your muscles post-workout.
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I hope you find this lower body strength class enjoyable! If you’re in search of more lower body sessions, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole