### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit class aims to enhance strength and stability with minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications based on your fitness level—simply adjust the weight as appropriate. This workout is suitable for everyone!
If you like this class, don’t miss the upper body version, which will be available later this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and raise your heart rate. Following that, we’ll dive into two primary circuits. Each circuit is designed to challenge your lower body while maintaining a straightforward and effective format.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll execute four sets (two on the right side, two on the left side), allowing for 30 seconds of rest between rounds.
– **Circuit 2:** Five exercises, performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete three sets, with 30 seconds of rest between rounds.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take extra rest if required. Always listen to your body—modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
Here’s a detailed overview of the class:
**01:44 – Warm-Up & Mobility**
A dynamic warm-up to enhance mobility and activate your muscles.
**08:49 – Circuit Workout**
**Circuit 1 (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool-Down & Stretch**
A guided cool-down to stretch and relax your muscles post-workout.
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### Final Thoughts
I hope you find enjoyment in this lower body strength circuit class! It’s an excellent way to build strength, enhance mobility, and push your limits. If you’re seeking more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole