**Lower Body Strength Circuit Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability using only one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The workout is low-impact and free of jumping, making it simple to adjust for any fitness level. As always, the class includes a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, be sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Class Summary: Lower Body Strength Circuits**
**Equipment Required:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
This class begins with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Following the warm-up, we will engage in two distinct circuits, each formulated to focus on your lower body muscles.
**Circuit Details:**
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds for rest/transition. You’ll go through four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises done using the same 45-second work/10-second rest pattern. You’ll complete three sets of this circuit.
There will be a one-minute recovery break between the two circuits. Don’t hesitate to pause the video and take extra rest if necessary. Remember to be attentive to your body and adjust or stop when needed. The class wraps up with a guided cool-down and stretch to assist in muscle recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a guided warm-up to loosen your joints and activate your muscles.
**Circuit Workout (08:49)**
**Circuit 1** (Optional: Band around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down to relax your muscles and enhance flexibility.
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### **Further Information**
This workout is crafted to be challenging yet flexible for every fitness level. If you’re just starting with strength training or favor a lower intensity, feel free to use a lighter weight or skip the resistance band. Always focus on maintaining proper form and listen to your body during the session.
For more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share how it goes!
xo, Nicole