### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute circuit class targeting lower body strength is crafted to enhance your strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it is suitable for all fitness levels. Additionally, there’s no jumping required, and adjustments are straightforward—simply choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you liked this class, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Requirements:
– **Single Heavy Weight**: I’m using a 20 lb dumbbell, but select a weight that suits you.
– **Optional Resistance Band Loop**: Provides additional resistance for specific exercises.
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### Class Outline:
The class begins with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. After that, we engage in two distinct circuits aimed at your lower body.
– **Circuit 1**: Consists of four exercises.
– **Circuit 2**: Consists of five exercises.
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises within a circuit, you’ll take a **30-second** break before starting the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left).
– **Circuit 2**: Done three times.
You’ll get a **1-minute recovery** between the two circuits; however, feel free to pause the video and take extra time if needed. Always pay attention to your body, and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Band Positioned Around Thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
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 to Rise Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Closing Remarks:
I hope this lower body strength class resonates with you! It’s a fantastic method to enhance strength and stability while pushing your limits. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole