**Lower Body Strength Circuits Class: A Comprehensive Guide**
This 45-minute lower body strength circuit workout is crafted to enhance strength and flexibility using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s friendly for beginners and easily adaptable. Additionally, there’s no jumping involved, making it suitable for all fitness levels. If you’re in search of a well-rounded workout, this one is perfect for you!
For those who appreciate this class, an upper body variant will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (e.g., 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we will engage in two separate circuits tailored to target your lower body. Here’s the format:
1. **Circuit 1:** Consists of four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You will complete four sets of this circuit (two sets for the right side, two for the left side).
2. **Circuit 2:** Involves five exercises, again performed for 45 seconds each with a 10-second rest/transition period. This circuit is repeated three times.
You’ll have a one-minute recovery period between circuits. Feel free to pause the video and take extra breaks if required. Always tune in to your body and modify or cease activity as needed. The class wraps up with a guided cool-down and stretch to aid muscle recovery.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band placed around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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, Rise Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent way to develop strength and stability while keeping things straightforward and effective. For additional lower body workouts, you can access my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole