### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuits session is crafted to enhance your strength and stability. All you require is one heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoids any jumping, and can easily be adjusted—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
We’ll kick things off with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. After that, we’ll move into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise will be carried out for **45 seconds**, followed by **10 seconds of rest or transition time**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you’ll have a **1-minute recovery interval**. Feel free to pause the video and take more time if necessary. Always heed your body’s signals, modify exercises as needed, and stop if anything feels off.
We’ll conclude the class with a guided cool-down and stretching routine to assist 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):
1. Hip Bridge (one heel raised)
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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### Final Remarks
I hope you find this lower body strength session enjoyable! If you’re interested in more workouts like this, you can find all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole