**Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance strength and mobility with minimal equipment. All that’s required is a single hefty weight (a kettlebell or dumbbell works well) and an optional resistance band loop. The class is low-impact, with no jumping, and easily customizable—just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you like this session, don’t miss the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Afterward, we transition into two circuit workouts, each crafted to effectively target your lower body muscles.
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### **Workout Outline**
**Circuit 1:**
– 4 exercises
– Execute each exercise for 45 seconds, allowing 10 seconds of rest/transition time between movements
– Complete 4 sets (2 sets on the right side, 2 sets on the left side)
**Circuit 2:**
– 5 exercises
– Execute each exercise for 45 seconds, allowing 10 seconds of rest/transition time between movements
– Complete 3 sets
You’ll enjoy a 1-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body—modify or stop as necessary. The class concludes with a guided cool-down and stretch to aid in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a set of mobility exercises and dynamic movements to loosen up and prepare your body for the workout.
**Circuit 1 (08:49)**
*Incorporate a resistance band loop around your thighs for added challenge.*
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight only)
**Cool Down & Stretch (41:04)**
Conclude the class with a soothing cool-down and stretch to promote muscle recovery.
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### **Further Information**
This workout is meant to be demanding yet adjustable for all fitness levels. If you find the need to modify, simply opt for lighter weights or alter the range of motion. Always heed your body’s signals and take breaks as required.
For additional lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and share your experience!
xo,
Nicole