**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits session is tailored to enhance your strength and mobility using just a few pieces of equipment. You only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, requires no jumping, and can be easily modified by adjusting the weight. It’s an excellent workout suitable for all levels of fitness!
If you like this session, don’t forget to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Single heavy weight:** I’m using a 20 lb dumbbell, but choose a weight that suits you best.
– **Optional resistance band loop:** Provides added intensity to certain movements.
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### **Class Summary**
We will kick off with a guided warm-up aimed at enhancing mobility and preparing your body through dynamic movements to increase warmth. After that, we’ll transition into the main workout, consisting of two distinct circuits.
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest or transition period. You’ll perform four sets (two on each side), allowing for 30 seconds of rest in between sets.
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete three sets, also with a 30-second rest between sets.
There’s a one-minute recovery phase between the two circuits. Feel free to pause the video for extra rest if necessary. Always listen to your body, modify movements as required, and stop if anything feels off.
We’ll conclude the session with a guided cool-down and stretching routine to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to loosen your muscles and prepare for the workout.
**Circuit 1 (08:49)**
*Optional: Position the resistance band loop around your thighs for extra resistance.*
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)
Complete four sets of this circuit (two on each side).
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
Complete three sets of this circuit.
**Cool Down & Stretch (41:04)**
Wrap up the class with a guided cool-down to stretch and relieve your muscles.
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### **Further Resources**
I hope you find joy in this lower body strength class! If you’re interested in additional lower body workouts, you can access them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole