**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute circuit class focusing on lower body strength aims to enhance strength and mobility using minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) and a resistance band loop if desired. The class is low-impact and involves no jumping, making it easily modifiable by opting for a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you liked this session, 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: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
The session begins with a guided warm-up centered on mobility and dynamic movements to get your body ready and generate warmth. Following that, we jump into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest or transition period afterwards. Once all exercises in a circuit are completed, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take additional time if needed. Always pay attention to your body—modify or take breaks as required.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength workout enjoyable! For additional lower body-focused routines, browse my complete collection of workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole