**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and mobility using just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping, and adjustments are straightforward—simply choose a lighter weight if necessary. It’s an excellent workout for all!
If you like this session, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and elevate heart rate. Next, we proceed into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is executed for **45 seconds**, succeeded by **10 seconds for rest/transition**. After all exercises in a circuit are completed, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is carried out three times.
There will be a **1-minute recovery period** between the two circuits. You can pause the video and take extra breaks as needed. Always pay attention to your body, adjust exercises as required, and stop if something doesn’t feel appropriate.
The session wraps up with a guided cool-down and stretching to aid your recovery.
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### **Workout Overview**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole