### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy adjustments by changing the weight. This workout is suitable for every fitness level!
If you like this class, don’t forget to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The workout starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following that, we transition into two unique circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating it.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll receive a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed. The session wraps up with a guided cool-down and stretch.
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### Workout Details:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
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. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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This lower body strength class is an excellent opportunity to push your limits and develop strength. If you’re on the lookout for additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole