**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and stability with minimal gear. All you require is one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The session is low-impact (no jumping required) and can be easily adjusted—simply select a lighter weight if necessary. It’s a flexible workout appropriate for all fitness levels!
If you appreciate this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll begin with a warm-up that focuses on mobility and dynamic movements to prepare your body and increase temperature. Following that, we will jump into two strength circuits, each concentrating on your lower body. Here’s the layout:
1. **Circuit 1:**
– Four exercises
– Execute each for 45 seconds, with 10 seconds for rest/transition
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2:**
– Five exercises
– Execute each for 45 seconds, with 10 seconds for rest/transition
– Complete three sets
After the two circuits, you’ll enjoy a one-minute recovery. Feel free to pause the video and take additional time if required. Always heed your body, adjust as needed, and stop if necessary. We’ll conclude the session with a guided cool-down and stretching routine to aid in your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to loosen your joints and activate your muscles.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive into Squat
– Curtsy Lunge with Knee Drive into Squat
– Squat Clean x2 into Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles following the workout.
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### **Additional Notes**
This session is ideal for developing lower body strength and stability while maintaining a low-impact approach. Remember to listen to your body, take necessary breaks, and modify the intensity to fit your fitness level.
If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it goes!
xo,
Nicole