### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is aimed at enhancing strength and stability with minimal equipment required. You’ll only need one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The workout is low-impact and avoids jumping, making it simple to adjust to your fitness level—just select a lighter weight if necessary. As per usual, the class comprises a guided warm-up and cool-down to ensure safe and effective movement. This session is suitable for individuals of all experience levels!
If you like this class, don’t miss the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Loop resistance band
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### Class Overview
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the session ahead. Following that, we will dive into two circuit workouts, specifically crafted to engage your lower body muscles.
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds for rest/transition in between. This circuit will be completed four times (twice on the right side, then twice on the left).
– **Circuit 2:** Five exercises also performed for 45 seconds each, with a 10-second rest/transition interval. This circuit is repeated three times.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or halt as you see fit. The class wraps up with a guided cool-down and stretch to assist in muscle recovery.
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### Workout Breakdown
Here’s a comprehensive breakdown of the class:
– **01:44 – Warm-Up & Mobility:** A variety of mobility exercises and dynamic motions to prepare your body.
– **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 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:** A guided stretch aimed to assist your muscles in recovering and enhancing flexibility.
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### Additional Remarks
This lower body strength class is a wonderful opportunity to increase strength and stability while remaining accessible to all fitness levels. If you seek more lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to pay attention to your body throughout the workout!
xo,
Nicole