**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This lower body strength circuits session is crafted to enhance strength and flexibility with minimal equipment. All that’s required is a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The duration of the class is 45 minutes and features a structured warm-up and cool-down. There’s no jumping involved, and modifications are simple—just choose a lighter weight as necessary. This workout caters to all fitness levels!
If this class appeals to you, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Next, we immerse ourselves in two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are completed, a 30-second rest is taken before repeating. Circuit 1 is performed four times (twice on the right side, twice on the left), while Circuit 2 is completed three times.
Between circuits, there’s a one-minute recovery phase. You’re welcome to pause the video for extra rest if needed. Always heed your body’s signals and modify or halt as required.
The session wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We will initiate with a warm-up to loosen the body and increase heat through dynamic movements.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We will conclude with a guided cool-down to stretch and relax the muscles engaged during the workout.
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I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole