### 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 gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class incorporates a guided warm-up and cool-down, contains no jumping, and is readily adjustable—just modify the weight to match your fitness level. It’s an adaptable workout suitable for all participants!
If you find this class enjoyable, be sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Outline
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the exercises. Next, we transition into two circuits of activities aimed at your lower body.
**Circuit Details:**
– **Circuit 1:** Four movements
– **Circuit 2:** Five movements
Each activity is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done for **four sets** (two on the right, two on the left)
– **Circuit 2:** Done for **three sets**
There’s a **1-minute recovery period** between the two circuits. Feel free to pause the video for extra rest if you need it. Always pay attention to your body and adjust or cease as required. The session wraps up with a guided cool-down and stretching.
—
### Workout Details
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (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. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
—
### Closing Thoughts
I hope you find joy in this lower body strength workout! It’s an excellent approach to enhance strength and stability while maintaining simplicity and effectiveness. If you seek more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole