**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. All you require is one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping required, and modifications are simple—just choose a lighter weight if necessary. It’s an excellent workout for all!
If you like this session, don’t miss out on the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. After that, we jump into two distinct circuits of exercises.
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete four total sets (two on the right side, two on the left side), with 30 seconds of rest between sets.
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete three total sets, with 30 seconds of rest in between.
You’ll enjoy a one-minute recovery period between the two circuits. Feel free to pause the video for additional rest if needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a sequence of mobility exercises and dynamic movements to prepare your body for the workout.
**Circuit 1 (08:49)**
For this circuit, place the resistance band around your thighs (optional). Perform these exercises:
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
Complete four sets of this circuit, alternating sides as necessary.
**Circuit 2**
Proceed to the second circuit, featuring these exercises:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
Finish three sets of this circuit.
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretch to soothe your muscles and enhance flexibility.
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### **Extra Information**
If you’re on the lookout for more lower body workouts, check them out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/). I hope you find this class enjoyable and feel stronger and more invigorated afterward!
xo,
Nicole