**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is crafted to enhance your strength and mobility with minimal equipment. All you need is one heavy weight (either a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it accessible for participants at all fitness levels. Additionally, there’s no jumping, and adjustments are straightforward—just opt for a lighter weight if necessary. This workout is ideal for all!
If this class appeals to you, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at boosting mobility and incorporating dynamic movements to prep your body. Following this, we transition into two distinct circuits of exercises.
– **Circuit 1:** Features four exercises, each performed for 45 seconds with a 10-second rest/transition interval. After completing all four exercises, you’ll rest for 30 seconds before repeating the circuit. This circuit is executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Consists of five exercises, performed for 45 seconds each with the same 10 seconds of rest/transition time. This circuit will be completed three times.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video for extra rest if you need. Always listen to your body and feel free to modify or stop as necessary. The class concludes with a guided cool-down and stretch to help you feel rejuvenated.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll commence with a set of mobility drills and dynamic movements to warm your body up and ready it for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
1. Hip Bridge (one heel elevated)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
You’ll complete four rounds of this circuit (two on each side).
**Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
This circuit is performed three times.
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down and stretching session to assist your muscles in recovery and enhance flexibility.
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### **Further Resources**
If you enjoyed this lower body strength class, you can conveniently access all my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and share your thoughts with me!
xo,
Nicole