**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. No jumping is involved, and it’s simple to adapt—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following this, we transition into two strength circuits.
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition interval. You’ll complete four sets of this circuit—two sets on each side.
– **Circuit 2:** Five exercises, similarly performed for 45 seconds with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
Between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take extra rest if necessary. Always tune into your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretching routine to aid in recovery.
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### **Session Outline**
**01:44 – Warm-Up & Mobility**
The warm-up emphasizes mobility and dynamic movements to prepare your lower body for the session.
**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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool-Down & Stretch**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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I hope you enjoy this lower body strength session! For additional lower body workouts, check out my collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole