**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute class focused on lower body strength circuits is crafted to enhance your strength and mobility using minimal tools. All you require is one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session is low-impact, eliminating any jumping, and can be effortlessly adjusted to match your fitness level—just select a lighter weight if necessary. It’s a fantastic workout suitable for everyone!
If you appreciate this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Essential Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we transition into two separate circuits aimed at the lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition time. You’ll perform this circuit four times (twice on each side).
– **Circuit 2:** Five exercises carried out for 45 seconds each, with 10 seconds of rest/transition in between. This circuit is repeated three times.
You will have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adapt or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to enhance mobility and elevate body temperature.
**Circuit Workout (08:49)**
– **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)
**Cool-Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down to stretch and relax the muscles.
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I hope you relish this lower body strength session! For additional lower body workouts, explore my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole