### Lower Body Strength Circuits Class: A 45-Minute Session for All Skill Levels
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact, featuring no jumping, allowing for easy modifications according to your fitness level—simply choose a lighter weight if necessary. It’s a workout designed for everyone!
If you like this class, be sure to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require for Class
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following that, we proceed into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
You’ll have a **1-minute break** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, adjust exercises as required, and stop if anything feels uncomfortable.
The session concludes with a guided cool-down and stretch to aid your muscles’ recovery.
—
### Workout Details
Here’s a thorough breakdown of the session:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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
—
### Final Thoughts
I hope you enjoy this lower body strength session! If you’re in search of additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole