**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it simple to adjust according to your fitness level. Just choose a lighter weight if necessary. This workout is ideal for everyone, regardless of their experience!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We’ll begin with a guided warm-up, concentrating on mobility and dynamic movements to ready your body and elevate your heart rate. After that, we’ll engage in two separate circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest or transition in between. You’ll complete four rounds of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds for rest or transition. You’ll complete three rounds of this circuit.
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Overview**
**01:44 Warm-Up & Mobility**
We’ll commence with exercises aimed at enhancing mobility and engaging your muscles, preparing you for the workout to come.
**08:49 Circuit Workout**
**Circuit 1 (with optional resistance 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
– Bear Plank Knee Taps (bodyweight)
**41:04 Cool-Down & Stretch**
We’ll conclude with a guided cool-down to stretch and soothe your muscles following the workout.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole