**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuits session aims to enhance your strength and stability with minimal gear. You’ll only need one heavy weight (a kettlebell or dumbbell will suffice) and an optional resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and modifications are simple—just choose a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, be sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prep your body and raise your body temperature. Following the warm-up, we will engage in two distinct circuits designed to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second pause or transition period afterward. Upon finishing all the exercises in a circuit, you’ll take a 30-second break 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 the two circuits, enjoy a one-minute recovery break. You are welcome to pause the video and take extra rest if necessary. Always tune in to your body and feel free to modify or stop as required.
The session wraps up with a guided cool-down and stretching routine to facilitate your body’s recovery.
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### **Workout Breakdown**
– **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 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 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, all can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole