**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuits session is crafted to aid you in building strength with minimal gear. All you require is one heavy weight (either a dumbbell or kettlebell works well) and a resistance band loop if you wish. The session features a guided warm-up and cool-down, does not include any jumping, and is easily adjustable—simply opt for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this session, 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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### **What You’ll Need for the Session**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Session Overview**
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll proceed into two circuits of exercises. Here’s the structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is conducted for **45 seconds**, with **10 seconds of rest/transition time** in between movements. Once you complete all exercises in a circuit, you’ll receive **30 seconds of rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between both circuits, you’ll have a **1-minute recovery period**. You’re welcome to pause the video and take additional time if you feel it’s necessary. Always pay attention to your body, and adapt or stop as you find necessary.
We’ll conclude the session with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **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 with Knee Drive + Squat
3. Curtsy Lunge with Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength session! Remember to heed your body’s signals, take breaks as needed, and adjust the exercises to align with your fitness level. If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo, Nicole