### Lower Body Strength Circuits Class: A Comprehensive Total-Body Experience with Minimal Gear
This 45-minute lower body strength circuit session is crafted to enhance both strength and flexibility by utilizing just one heavy weight (either a dumbbell or a kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for participants of all fitness levels. With no jumping required and straightforward modifications available (just opt for a lighter weight), this session is ideal for anyone aiming to fortify their lower body.
If you find this class enjoyable, do not forget to explore the upper body counterpart, which will be offered this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Gear:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline
The class kicks off with a structured warm-up, emphasizing mobility and dynamic movements to prime your body for the workout ahead. Following that, we will engage in two distinct circuits:
– **Circuit 1:** Four activities
– **Circuit 2:** Five activities
Each activity is performed for 45 seconds, moving into 10 seconds of rest or transition. After finishing all activities in a circuit, you’ll take a 30-second breather before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You will also have a minute to recuperate between the two circuits. Feel free to pause the video for extra rest if necessary. Pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching routine to aid your recovery.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Raises
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Concluding Remarks
I hope you find enjoyment in this lower body strength circuit class! It serves as an excellent method to enhance strength and agility while maintaining a low-impact approach. If you’re in search of additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole