**Lower Body Strength Circuits Class: A 45-Minute Session Suitable for All Abilities**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All you require is a single heavy weight (dumbbell or kettlebell) and optionally a resistance band loop. The class features a guided warm-up and cool-down, without any jumping activities, ensuring it’s easily adaptable to your fitness level. Regardless of whether you’re just starting or have more experience, this workout is an excellent option for everyone!
If you find this class enjoyable, don’t forget to explore the upper body variant that will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Summary**
The session kicks off with a guided warm-up aimed at improving mobility and dynamic movements to ready your body for the main workout. After that, we will proceed into two circuits specifically designed to engage your lower body.
#### **Circuit Details:**
– **Circuit 1:** Four exercises, executed for 45 seconds each followed by 10 seconds of rest/transition time. You’ll perform four sets in total (two sets on each side).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition time. Three sets will be completed in total.
There is a one-minute recovery period between circuits. You’re welcome to pause the video and take additional time if necessary. Always pay attention to your body and feel free to modify or take a break as needed. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **Cool-Down & Stretch:** 41:04
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### **Closing Thoughts**
I hope you relish this lower body strength class! Always heed your body’s signals, adjust as necessary, and take breaks when required. If you’re interested in more lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole