### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits session aims to enhance your strength and mobility with minimal gear. All you require is a single heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The workout is gentle on the joints, with no jumping involved, allowing for easy modifications by opting for a lighter weight. Regardless of whether you’re a novice or more experienced, this class caters to all!
If you find this session enjoyable, don’t miss out on the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Class Overview: Lower Body Strength Circuits
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we transition into two separate circuits:
1. **Circuit 1**: Consists of four exercises, each done for 45 seconds with a 10-second rest/transition period. You’ll repeat this circuit four times (two sets on the right side, two on the left).
2. **Circuit 2**: Involves five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. This circuit will be done three times.
Between the circuits, a one-minute recovery pause is provided. Feel free to pause the video and take extra rest as necessary. Always tune into your body, modify movements as needed, and take breaks whenever required.
The session concludes with a guided cool-down and stretching phase to aid in recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
Concentrate on mobility and dynamic movements to warm up your lower body.
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1** (Optional resistance band around thighs):
1. Hip Bridge (with one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time:** 41:04
Wrap up the class with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.
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### Additional Notes
This workout is structured to be challenging but flexible for all fitness levels. If you require extra rest or adjustments, feel free to make changes as needed. Keep in mind, the aim is to engage your body and develop strength at your own pace.
If you’re interested in more lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole