### 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 gear. All that’s necessary is one heavy weight (either a dumbbell or kettlebell is ideal) and a resistance band loop, if you choose to use one. The workout is low-impact, with no jumping required, making it easily adjustable by opting for a lighter weight. Regardless of whether you’re new to fitness or more experienced, this class is suitable for all. As always, the session features a guided warm-up and cool-down to promote a safe and successful workout.
If you enjoy this session, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Details:
The class kicks off with a guided warm-up that emphasizes mobility and dynamic stretches to get your body ready for the workout. We then move into two circuit-style workouts:
1. **Circuit 1:** Consists of four exercises, each performed for 45 seconds, with 10 seconds of rest/transition time in between. After finishing all four exercises, you’ll have 30 seconds to rest before repeating the circuit. Circuit 1 is completed four times in total—twice on each side.
2. **Circuit 2:** Involves five exercises, also done for 45 seconds with 10 seconds of rest/transition time. This circuit is performed three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch, aiding your body’s recovery.
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### Workout Schedule:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with optional 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### Final Thoughts:
I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole