### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuit routine is crafted to assist you in enhancing strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it easily adjustable for various fitness levels. Just modify the weight to fit your preferences, and you’re set!
If you liked this workout, don’t miss the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up concentrated on mobility and dynamic movements to ready your body for the workout. After that, we move into two distinct circuits, each formulated to effectively target your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition between movements. You’ll execute four sets of this circuit (two sets per side).
– **Circuit 2**: Five exercises, performed in the identical 45-seconds-on, 10-seconds-off structure. You’ll finish three sets of this circuit.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary—always heed your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch aimed at aiding your muscles’ recovery and enhancing flexibility.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **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 Knee Drive, Squat
3. Curtsy Lunge 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 workout is excellent for anyone aiming to fortify their lower body while maintaining a low-impact, customizable approach. If you seek additional lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo,
Nicole