### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute class focusing on lower body strength circuits aims to enhance strength and flexibility using just one heavy weight (either a dumbbell or kettlebell is suitable) alongside an optional resistance band loop. The session features a structured warm-up and cool-down, making it accessible for beginners and easily adjustable—just choose a lighter weight if necessary. Additionally, there’s no jumping involved, making it suitable for participants of all fitness levels.
If you find this workout enjoyable, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (for instance, a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following this, we proceed into two circuits of exercises that hone in on the lower body. Here’s the layout:
#### Circuit Structure:
1. **Circuit 1**: Comprises four exercises, performed for 45 seconds each with 10 seconds allotted for rest/transition. After finishing all four exercises, a 30-second rest follows before the circuit is repeated. Circuit 1 is executed four times total—twice focusing on the right side and twice on the left.
2. **Circuit 2**: Encompasses five exercises, also executed for 45 seconds each with a 10-second rest/transition time. This circuit will be completed three times in total.
You’ll enjoy a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra breaks as necessary. Always pay attention to your body, and adjust or halt the workout as required.
The class concludes with a guided cool-down and stretch intended to facilitate muscle recovery.
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### Workout Details
**Warm-Up & Mobility (01:44)**
Commence with a guided warm-up to relax your joints and generate warmth utilizing dynamic movements.
**Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering stance)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and ease your muscles.
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole