**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to enhance your strength and mobility. You will only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, is low-impact with no jumping, and can be easily adjusted by changing the weight. It’s suitable for all fitness levels!
If you like this class, be sure to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all the exercises in a circuit, there will be a **30-second** rest before repeating the circuit.
– **Circuit 1:** Executed four times (two sets on the right side, two on the left side)
– **Circuit 2:** Executed three times
Between the two circuits, take **one minute of recovery time**, but feel free to pause the video and extend your break if necessary. Always pay attention to your body—modify or stop as needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
1. Hip Bridge (one heel raised)
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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### **Closing Remarks**
I hope you find joy in this lower body strength class! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole