**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute lower body strength circuit class aims to enhance your strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The class is low-impact, omitting any jumping, making it suitable for every fitness level. Additionally, it’s simple to modify—just opt for a lighter weight if necessary. A guided warm-up and cool-down are included, ensuring you move safely and effectively.
If you find this workout enjoyable, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) later this week!
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### **Lower Body Strength Circuits Class Summary**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session starts with a guided warm-up focused on mobility, incorporating dynamic movements to prepare your body. Following this, we will engage in two circuits of strength exercises:
– **Circuit 1:** Contains four exercises, each performed for 45 seconds with a 10-second break/transition time between movements. You’ll go through four rounds of this circuit (two rounds on the right side and two on the left).
– **Circuit 2:** Consists of five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition. You’ll complete three rounds of this circuit.
Between circuits, you’ll have a one-minute recovery break. Feel free to pause the video and extend your breaks if required—always heed your body’s signals and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
Here’s a comprehensive outline of the class:
**01:44** – Warm-Up & Mobility
We’ll commence with movements to enhance mobility and gradually increase warmth.
**08:49** – Circuit Workout
**Circuit 1** (with resistance band placed 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 position)
**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 Stand Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
We’ll conclude with a guided cool-down and stretching routine to help your muscles recuperate and unwind.
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### **Further Information**
This workout is ideal for those aiming to strengthen their lower body while enhancing mobility and stability. Remember to pause when necessary and modify the intensity to match your fitness capabilities.
For additional lower body workouts, all organized can be found [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
I hope you enjoy the class and feel empowered and accomplished afterward!
xo,
Nicole