**Lower Body Strength Circuits Class: A 45-Minute Session for Every Fitness Level**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you’ll need is a single heavy weight (a dumbbell or kettlebell is perfect) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, has no jumping involved, and can be easily adjusted—simply choose a lighter weight if necessary. It’s a flexible workout that caters to everyone!
If you like this session, make sure to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Then, we transition into two distinct circuits intended to focus on your lower body.
**Circuit 1** features four exercises, whereas **Circuit 2** presents five exercises. Each exercise lasts for 45 seconds, followed by a 10-second rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: Performed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Performed three times
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if needed. Always tune into your body and modify or stop as required.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
– **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. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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This class is an excellent opportunity to strengthen your lower body while enhancing mobility and stability. If you’re seeking more lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole