### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body using merely a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, requires no jumping, and is easily adjustable—ideal for every fitness level. Just modify the weight to fit your needs, and you’re all set!
If you like this class, don’t miss the upper body option, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Single Heavy Weight**: I’m utilizing a 20 lb dumbbell, but choose a weight that suits you.
– **Optional Resistance Band Loop**: Provides additional resistance for specific exercises.
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### Class Overview:
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we’ll transition into two distinct circuits, each intended to focus on your lower body with a blend of strength and stability exercises.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds of rest/transition between movements. You’ll perform four sets of this circuit (two on the right side, two on the left side), with a 30-second rest between rounds.
– **Circuit 2**: Five exercises done in the same 45-seconds-on, 10-seconds-off format. You’ll finish three sets of this circuit.
Between the circuits, enjoy a one-minute recovery time. You’re welcome to pause the video and take additional breaks as necessary. Always heed your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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)
– **41:04** – Cool-Down & Stretch
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This class is a remarkable way to develop lower body strength and stability while maintaining simplicity and efficiency. If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and let me know how it goes!
xo, Nicole