### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class is tailored to assist you in developing strength and flexibility using minimal equipment. You will only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact with no jumping involved and can be easily modified—just choose a lighter weight if necessary. It’s a session that’s open to all!
If you liked this workout, don’t forget to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Summary
#### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. After that, we proceed into two defined circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on each side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take extra rest if needed—always pay attention to your body and modify or halt as necessary.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (using a resistance band around the thighs):
1. Hip Bridge (with 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)
– **Cool Down & Stretch:** 41:04
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole