**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuits session is crafted to challenge and enhance your lower body utilizing minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session commences with a guided warm-up, flows into a circuit-based workout, and concludes with a cool-down stretch. Most importantly, there’s no jumping required, allowing for easy modifications—simply choose a lighter weight if necessary. This workout is excellent for individuals of all fitness backgrounds!
If you appreciate this class, make sure to explore the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a mobility-focused warm-up to ready your body for the workout ahead. Following this, we engage in two circuit sequences. Each circuit is crafted to focus on your lower body, featuring a combination of strength and stability exercises.
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### **Circuit Breakdown**
**Circuit 1:**
– 4 exercises
– Execute each exercise for 45 seconds, followed by 10 seconds for rest/transition
– Complete 4 sets (2 sets on the right leg, 2 sets on the left leg)
**Circuit 2:**
– 5 exercises
– Execute each exercise for 45 seconds, followed by 10 seconds for rest/transition
– Complete 3 sets
Between the two circuits, you’ll have a 1-minute rest period. Feel free to pause the video and take extra breaks if necessary. Always listen to your body and make adjustments or halt as needed.
The session wraps up with a guided cooldown and stretch to assist in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at enhancing mobility and increasing body warmth.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
A guided cooldown to stretch and alleviate tension in your muscles.
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This lower body strength class provides an excellent opportunity to build strength and stability while keeping things straightforward and manageable. If you’re seeking additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and I’d love to hear how it goes!
xo,
Nicole