**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit class aims to enhance strength and flexibility with minimal equipment required. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if desired. The session includes a structured warm-up and cool-down, with no jumping movements, allowing for easy modifications. Whether you are just starting out or are more experienced, this workout caters to everyone—simply adjust the weight to align with your fitness capabilities.
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week!
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### **Required Items for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class kicks off with a warm-up that emphasizes mobility and dynamic movements to prepare your body for the upcoming exercises. Following that, we dive into two strength-focused circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise runs for **45 seconds**, followed by **10 seconds for rest or transition**. After finishing all exercises in a circuit, there will be a **30-second rest period** prior to repeating the circuit.
– **Circuit 1:** To be performed four times (twice on the right side, twice on the left side)
– **Circuit 2:** To be performed three times
Between the two circuits, allow for a **1-minute rest period**. You are welcome to pause the video and take extra breaks if necessary—always pay attention to your body and feel free to modify or stop whenever needed.
The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
We will begin with a warm-up focused on enhancing mobility and preparing your muscles for the workout ahead.
**08:49 – Circuit Workout**
**Circuit 1 (with optional resistance band 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
We’ll conclude with a guided cool-down to stretch and unwind your muscles after the session.
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can explore the full list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole