### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit class is crafted to push your muscles using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it easy to adapt based on your fitness level—simply adjust the weight as needed. It’s an excellent workout suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll jump into two circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is performed for **45 seconds**, with **10 seconds** of rest or transition time in between. Once you finish all exercises in a circuit, take a **30-second** break before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
You’ll receive a **1-minute recovery** between the two circuits, but you’re welcome to pause the video and take extra time if necessary. Always heed your body’s needs and modify or stop as required.
We will conclude 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** (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, Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole