### Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels
This 45-minute lower body strength circuits class aims to enhance strength and stability with minimal equipment required. You will only need a heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, avoiding any jumping, making it easily adjustable by simply changing the weight. It’s a flexible workout appropriate for everyone!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **A heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the main workout. Following that, we dive into two different circuits, each designed to effectively target your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises, to be performed for 45 seconds each with 10 seconds of rest/transition in between. After finishing all four exercises, you’ll take a 30-second rest before repeating the circuit. This circuit is done four times total (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You will complete this circuit three times.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The session ends with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel lifted)
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 Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you appreciate this lower body strength circuits class! If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole