### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility while utilizing minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if desired. The class is low-impact (no jumping included), easily adjustable, and appropriate for all fitness levels. It features a guided warm-up and cool-down to facilitate a secure and efficient workout.
If this class appeals to you, don’t miss out on the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Organization:
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following this, you will engage in two circuits, each aimed at working your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition interval. You will complete four sets (two on the right side and two on the left side), with a 30-second break between sets.
– **Circuit 2**: Five exercises, executed for 45 seconds each with a 10-second rest/transition interval. You will perform three sets.
– **Rest Intervals**: After the two circuits, enjoy a one-minute recovery period. You can pause the video and take extra breaks if necessary.
The session wraps up with a guided cool-down and stretching routine to support muscle recovery.
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### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed 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 with Knee Lift, Squat
3. Curtsy Lunge with Knee Lift, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Final Thoughts:
This lower body strength class is an excellent method to enhance strength, boost mobility, and test your limits. Always pay attention to your body, adapt as necessary, and take breaks when required. If you’re interested in additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout!
xo, Nicole