**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is crafted to assist you in developing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, contains no jumping, and is easily adjustable—simply choose a lighter weight if necessary. It offers an excellent workout for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Equipment Required:**
– One heavy weight (using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate warmth. Following this, we transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before starting again.
– **Circuit 1**: Done four times (two sets on the right, two on the left)
– **Circuit 2**: Done three times
After each circuit, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take more rest as needed. Keep in mind to listen to your body, modify exercises as required, and halt if anything feels off.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**01:44 Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to heat up your muscles for the workout ahead.
**08:49 Circuit Workout**
**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel raised)
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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool Down & Stretch**
Conclude the session with a guided cool-down to relax your muscles and enhance flexibility.
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### **Extra Resources**
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole