**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and mobility with minimal gear. All you require is one substantial weight (either a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session is low-impact with no jumping, making it easy to adapt by simply choosing a lighter weight. It’s an excellent workout for individuals at any fitness level!
If you appreciate this class, don’t forget to check out the upper body version that will debut on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Necessary Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. We then transition into two strength circuits, each aimed at enhancing your lower body.
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds of rest/transition time in between. You’ll go through four sets total (two for the right side, two for the left).
– **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time in between. You’ll complete three sets total.
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra breaks if necessary. Always tune in to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This lower body strength class is ideal for boosting strength, enhancing mobility, and testing your endurance. If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout!
xo, Nicole