### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable and easily adjustable for all fitness levels. Additionally, no jumping is involved, making it a gentle option for all!
If you like this class, don’t miss the upper body version that will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Class Overview: Lower Body Strength Circuits
#### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout. After that, we dive into two distinct circuits, each crafted to effectively target your lower body muscles.
#### Circuit Format:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once all exercises in a circuit are finished, take a **30-second** break before repeating the circuit.
You’ll complete:
– **4 sets of Circuit 1** (2 sets for the right side, 2 for the left side)
– **3 sets of Circuit 2**
Between the two circuits, there’s a **1-minute rest period**. Feel free to pause the video for additional rest if you need it. Always pay attention to your body and adjust or stop as required.
The class concludes with a guided cool-down and stretch to assist in your recovery and relaxation.
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### Workout Summary
**Warm-Up & Mobility:** 1:44
Begin with a series of mobility exercises and dynamic movements to ready your body for the workout.
**Circuit Workout:** 8:49
**Circuit 1 (with resistance band positioned 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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Final Thoughts
I hope you find enjoyment in this lower body strength circuits class! It’s a wonderful method to enhance strength and stability while keeping it straightforward and effective. If you’re seeking more lower body workouts, they are all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole