**Lower Body Strength Circuits Class: A 45-Minute Session for Every Fitness Level**
This 45-minute circuit class focusing on lower body strength aims to enhance your power and stability with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout features a guided warm-up and cool-down, is low-impact with no jumping involved, making it easily adaptable for all fitness levels. Just modify the weight to meet your personal requirements, and you’re set!
If you like this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– **Single heavy weight:** I’m utilizing a 20 lb dumbbell, but you can select a weight that suits you best.
– **Optional:** Resistance band loop for extra intensity.
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### **Class Summary**
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements, priming your body for the workout. Following that, we’ll engage in two separate circuits, each crafted to effectively work your lower body muscles.
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Practiced four times (twice on the right side, twice on the left side).
– **Circuit 2:** Practiced three times.
Between the circuits, you’ll pause for a **1-minute recovery break**. You are welcome to pause the video for additional rest if necessary—always heed your body’s signals and adjust or stop as needed. The session wraps up with a guided cool-down and stretch to assist in muscle recovery.
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### **Workout Structure**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to loosen your joints and engage your muscles, featuring dynamic movements to generate heat.
**Circuit Workout (08:49)**
– **Circuit 1 (with 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, lifting)
– **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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a soothing cool-down to stretch your muscles and encourage recovery.
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### **Further Resources**
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body sessions, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole