### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. All you require is a single heavy weight, like a dumbbell or kettlebell, and optionally, a resistance band loop. The class is low-impact (no jumping!) and easily adaptable—just opt for a lighter weight if necessary. It’s a fantastic choice for every fitness level!
If you find this class enjoyable, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Overview
#### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we transition into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After completing one round of the circuit, you’ll take a 30-second pause before repeating.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
Between the two circuits, there’s a one-minute recovery period. 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 class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole