**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuits class is tailored to help you enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up to get you ready, a structured circuit workout, and a cool-down to conclude. It’s low-impact (no jumping involved!) and easily adjustable—simply modify the weight to fit your fitness level. This workout is ideal for all, regardless of skill level!
If you enjoyed this class, be sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
#### **Equipment Required:**
– One heavy weight (I am utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We will initiate with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we will engage in two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. After all the exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Completed four times (twice on each side)
– **Circuit 2:** Completed three times
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time as needed—always pay attention to your body and adjust or take breaks as required. The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Commence with a dynamic warm-up to loosen your muscles and increase warmth.
**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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.
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### **Further Information**
This workout is crafted to be both challenging and suitable for all fitness levels. Modify the weight or resistance band tension as necessary, and feel free to take breaks whenever required. Remember, it’s essential to work at your own pace and heed your body’s signals.
If you’re interested in additional lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and let me know how it goes!
xo,
Nicole