**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuits session is crafted to assist you in developing strength and stability with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by modifying the weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout ahead. Afterward, we transition into two distinct circuits, each tailored to effectively target your lower body muscles.
**Circuit 1** is made up of four exercises, while **Circuit 2** features five exercises. Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are completed, you’ll take a 30-second rest 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.
You will have a one-minute break between the two circuits. Feel free to pause the video for additional rest if necessary. Always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to assist with muscle recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
Warm up your body with a series of mobility exercises and dynamic movements to generate warmth and enhance your range of motion.
**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 and stretching routine to facilitate recovery and alleviate muscle soreness.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole