### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute circuit class focusing on the lower body is crafted to enhance strength and stability with minimal gear. All that is required is one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session is low-impact with no jumping involved, making it suitable for participants of all fitness levels. Modifications are straightforward—just opt for a lighter weight if necessary. As usual, the class features a guided warm-up and cool-down to provide a safe and effective training experience.
If you like this class, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we delve into two separate circuits:
1. **Circuit 1**: Four exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll perform this circuit four times (twice on the right side, twice on the left side).
2. **Circuit 2**: Five exercises, also done for 45 seconds each with a 10-second rest/transition interval. This circuit will be repeated three times.
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or cease as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery process.
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### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll begin with moves to enhance mobility and slowly increase warmth in your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– 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)
**Cool-Down & Stretch (41:04)**
Conclude the session with a variety of stretches to ease your muscles and enhance flexibility.
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### Closing Remarks
I trust you will find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole