### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class aims to enhance your strength and mobility with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumping, making it simple to adjust by opting for a lighter weight. It’s a workout perfect for everyone!
If you like this session, don’t forget to check out the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two different circuits focused on your lower body.
**Circuit Structure:**
– Circuit 1: Four exercises
– Circuit 2: Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Rest for **30 seconds** in between rounds.
You will finish:
– **4 sets of Circuit 1** (two sets on the right side, two on the left side)
– **3 sets of Circuit 2**
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video for extra rest if required. Always pay attention to your body—modify or stop as needed.
The class concludes with a guided cool-down and stretch to support your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit 1** (with optional resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time:** 41:04
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### Additional Notes
This class is an excellent opportunity to fortify your lower body while enhancing mobility and stability. If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole