**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and flexibility with minimal gear. All you require is one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact with no jumping involved, making it simple to adjust by opting for a lighter weight. Suitable for all fitness abilities, this class features a guided warm-up and cool-down to guarantee a safe and productive workout.
Should you like this class, don’t forget to check out the upper body edition, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following this, we move into two unique circuits, each aimed at engaging your lower body muscles.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises carried out for 45 seconds each, with 10 seconds of rest/transition time. You’ll perform four sets (two for the right side, two for the left side), with a 30-second break between sets.
– **Circuit 2:** Five exercises executed for 45 seconds each, with 10 seconds of rest/transition time. This circuit consists of three sets.
– Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. It’s important to heed your body’s signals and adjust or pause as needed.
The class concludes with a guided cool-down and stretch to facilitate muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to enhance mobility and generate warmth in preparation for the workout.
**Circuit 1 (08:49)**
*Band around thighs (optional):*
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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
A guided cool-down to relax and stretch your muscles post-workout.
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### **Additional Notes**
This lower body strength class serves as an excellent opportunity to challenge yourself while maintaining a low-impact approach. Remember to take breaks as necessary and adapt exercises to accommodate your fitness level. For more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
**xo, Nicole**