**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuit session is tailored to assist you in developing strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell functions well) and a resistance band loop, if you wish. The class is designed to be low-impact with no jumping, making it easily adjustable—just choose a lighter weight if necessary. It’s an ideal workout for any fitness level!
If you liked this class, make sure to explore the upper body variant, which will be released 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’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and dynamic exercises to ready your body and generate heat. Following the warm-up, we proceed into two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is done for 45 seconds, succeeded by 10 seconds for rest or transition. Upon finishing all exercises in a circuit, you rest for 30 seconds before reiterating the circuit.
– **Circuit 1**: Completed four times (two sets on the right side, two on the left)
– **Circuit 2**: Completed three times
You will also have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest as necessary. Keep in tune with your body and modify or cease movement as needed. The session wraps up with a guided cool-down and stretch to assist with recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Optional resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– 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, Get Up
– Bear Plank Knee Taps (bodyweight)
**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, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole