**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is tailored to enhance strength and mobility with minimal equipment. All that’s required is one heavy weight, like a dumbbell or kettlebell (I’m using a 20 lb dumbbell), and optionally a resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it easy to adapt for all fitness abilities. Just modify the weight as needed.
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Summary**
#### **Required Equipment:**
– One heavy weight (dumbbell or kettlebell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at improving mobility and preparing your muscles. Afterwards, we move into two circuits of strength workouts.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition interval. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises done for 45 seconds each, with a 10-second rest/transition interval. This circuit is repeated three times.
You’ll receive a 30-second rest between sets and a one-minute break between the circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop whenever necessary.
The session wraps up with a guided cool-down and stretch to aid recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
An energetic warm-up to enhance mobility and prepare your muscles for the session.
**08:49 – Circuit Workout**
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
A guided cool-down to soothe your muscles and enhance flexibility post-workout.
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### **Further Information**
This lower body strength class is ideal for every fitness level and can be customized to meet your needs. If you’re interested in more lower body workouts, they are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to listen to your body throughout the session!
**xo, Nicole**