### Lower Body Strength Circuits Class: A Full-Body Workout with Minimal Equipment
This 45-minute lower body strength circuit class aims to enhance your strength and stability using merely one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s beginner-friendly and easily adjustable. Plus, there are no jumping exercises, making it suitable for all fitness levels. Gather your equipment and prepare for a dynamic and invigorating workout!
If you like this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Subsequently, we jump into two circuits aimed at engaging your lower body. Here’s the layout:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between. You will perform four sets of this circuit (two on the right side and two on the left).
2. **Circuit 2:** Five exercises done for 45 seconds each, with 10 seconds of rest/transition time between moves. You’ll complete three sets of this circuit.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body, modify as needed, and take a break if you require it.
The class concludes with a guided cool-down and stretch to assist your body in recovering and relaxing.
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### Workout Breakdown
Here’s an in-depth look at the class:
**Warm-Up & Mobility (01:44)**
Begin with movements that enhance mobility and gradually warm up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive + Squat
– Curtsy Lunge Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a series of stretches to alleviate tension and encourage recovery.
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent method to enhance strength and stability while keeping things straightforward with minimal equipment. If you’re seeking additional lower body workouts, you can check out all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—see you in the next class!
xo,
Nicole