**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment requirements. All you need is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class includes a guided warm-up and cool-down, contains no jumping, and provides simple modifications—making it suitable for all participants.
If you liked this class, be sure to take a look at the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two circuits of exercises aimed at your lower body. Here’s the rundown:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll do four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery interval. Please feel free to pause the video and take extra time if necessary. Always listen to your body, adjust exercises as needed, and stop if necessary.
The session wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Composition**
**1:44 – Warm-Up & Mobility**
Warm up your body with mobility-focused movements and dynamic stretches to enhance warmth and flexibility.
**8:49 – Circuit Workout**
**Circuit 1** (Resistance band around thighs, optional):
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a soothing cool-down and stretch to assist your muscles in recovering and enhancing flexibility.
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### **Closing Thoughts**
I hope you appreciate this lower body strength workout! It’s an excellent way to build strength and stability while maintaining simplicity and effectiveness. If you’re interested in additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole