### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session aims to enhance strength and flexibility with minimal gear required. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The workout is low-impact, featuring no jumping, allowing for easy modifications—simply alter the weight to match your fitness level. It’s an ideal option for all, regardless of your background!
If you liked this session, be sure to explore the upper body alternative, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. Following this, we transition into two distinct circuits targeting your lower body.
– **Circuit 1**: Four exercises completed for 45 seconds each, with a 10-second rest/transition interval in between. You’ll execute four sets of this circuit (two on each side).
– **Circuit 2**: Five exercises, also for 45 seconds each, with a 10-second rest/transition. This circuit is repeated three times.
You will have one minute to recuperate between the two circuits. Feel free to pause the video and extend your breaks if necessary—always heed what your body tells you and modify or halt as needed. The session wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin the warm-up with movements focused on mobility to prepare your body.
**Circuit Workout**
– 08:49 Commence the circuit segment of the class.
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Finish the class with a guided cool-down and stretching routine.
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### Additional Notes
This class is meant to be inclusive and flexible for participants of all fitness levels. Whether you’re a novice or have more experience, you can modify the intensity by adjusting the exercises or opting for lighter weights. Always pay attention to your body and take breaks as necessary.
If you seek additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it goes!
xo, Nicole