**Lower Body Strength Circuits Class Overview**
This 45-minute session focusing on lower body strength aims to enhance power and stamina using a single heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class encompasses a structured warm-up and cool-down, without any jumping, allowing for easy modifications by simply choosing a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you liked this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Class Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will commence with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we will dive into two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, with a **10 seconds** rest/transition period between exercises. After finishing a complete circuit, you’ll have a **30 seconds** rest before starting again.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
There will be a **1-minute break** between the two circuits. You can pause the video and take more time if necessary. Always heed your body’s signals and adjust or stop as required. We will wrap up the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (Band positioned around thighs):
1. Hip Bridge (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, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole