**Lower Body Strength Circuits Class: A 45-Minute Session for Every Fitness Level**
This 45-minute lower body strength circuits class aims to enhance and fortify your lower body while utilizing minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The routine features a guided warm-up and cool-down, avoids jumping, and is easily adjustable—simply choose a lighter weight if necessary. This session is suitable for individuals of all fitness abilities!
If you appreciate this class, don’t miss the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The session opens with a guided warm-up aimed at mobility and dynamic movements to ready your body. Next, we engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition. After finishing one round of the circuit, you will rest for 30 seconds before repeating.
– **Circuit 1:** Completed four times (twice on the right, twice on the left)
– **Circuit 2:** Completed three times
Between circuits, a one-minute recovery interval is provided. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and stop if anything feels off.
The session wraps up with a guided cool-down and stretching routine to aid recovery.
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### **Workout Summary**
**Warm-Up & Mobility (01:44)**
Begin with a collection of mobility exercises and dynamic movements to ready your muscles for the workout.
**Circuit Workout (08:49)**
**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 to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Finish the session with a series of stretches designed to relax your muscles and enhance flexibility.
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I hope you have a great time with this lower body strength workout! If you’re in search of additional lower body exercises, you can discover all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole