**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute class centered around lower body strength circuits is crafted to enhance strength and flexibility using merely one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, making it suitable for individuals of all fitness levels. Moreover, there’s no jumping included, and adjustments are straightforward—simply choose a lighter weight if necessary. This class is ideal for anyone aiming to fortify their lower body!
If this session resonates with you, don’t forget to explore the upper body variant, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Summary**
**Required Equipment:**
– One heavy weight (for instance, a 20 lb dumbbell)
– Optional resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we immerse into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all movements within a circuit, you’ll rest for 30 seconds before the next round.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left)
– **Circuit 2:** Executed three times
Between the two circuits, a one-minute recovery interval is provided. Feel free to pause the video and take extra downtime if needed. Always heed your body’s signals and adjust or halt as necessary. The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
**Warm-Up & Mobility** (01:44)
Get your body ready with a combination of mobility exercises and dynamic movements designed to enhance warmth and flexibility.
**Circuit 1** (08:49) – Resistance band around thighs (optional):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank accompanied by Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (in a staggered position, focused on hovering)
**Circuit 2** – No band necessary:
1. Sumo Squat with Push-Offs x4
2. Back Lunge followed by Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch** (41:04)
Conclude the session with a guided cool-down designed to relax your muscles and enhance flexibility.
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### **Further Resources**
I hope you find joy in this lower body strength class! If you desire more lower body workouts, you can access them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole