### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuits session is tailored to enhance strength and flexibility using only one substantial weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring a thorough workout experience from beginning to end. With no jumping required and simple modifications available (just select a lighter weight), this workout is suitable for individuals at any fitness level.
If you enjoy this session, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: A resistance band loop
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### Class Structure:
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the exercises ahead. Following this, we delve into two separate circuits. Here’s the breakdown:
– **Circuit 1:**
– Four exercises, executed for 45 seconds each with 10 seconds designated for rest/transition.
– Complete four rounds of this circuit (two rounds on the right, two on the left).
– **Circuit 2:**
– Five exercises, performed for 45 seconds each with 10 seconds of rest/transition.
– Finish three rounds of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video for extra rest if you feel it necessary. Always heed your body’s signals, adjust exercises as needed, and cease if anything feels uncomfortable.
The class wraps up with a guided cool-down and stretch to assist your body in recovery and relaxation.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Notes:
I hope you find this lower body strength class enjoyable! It’s an excellent way to push yourself while concentrating on form and precision. If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole