### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuit session is intended to help you enhance strength and mobility with minimal equipment. You will need a single heavy weight (such as a dumbbell or kettlebell works effectively) along with an optional resistance band loop. The class offers a guided warm-up and cool-down, is low-impact without any jumping, and is easily adjustable—just change the weight to match your fitness level. This workout is suitable for all!
If you liked this class, make sure to look for the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body and generate warmth. After that, we proceed into two different circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Following the completion of a full circuit, you’ll rest for **30 seconds** before going again.
– **Circuit 1**: Complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Complete three sets.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest whenever necessary. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
Begin with a guided warm-up to boost mobility and prepare your body for the session.
**Circuit Workout (08:49)**
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
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### Further Resources
If you appreciated this class, you can locate all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating in this lower body strength class—I hope you enjoyed it!
xo,
Nicole