**Lower Body Strength Circuits Class**
This 45-minute class targeting lower body strength emphasizes building power with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping involved, allowing for simple modifications with a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body session, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up, concentrating on mobility and featuring dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Every exercise is executed for 45 seconds, with 10 seconds of rest or transition time in between. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: You’ll perform 4 sets (2 on the right side, 2 on the left).
– **Circuit 2**: You’ll go through 3 sets.
There’s a 1-minute rest period between the two circuits, but you can pause the video and take additional time if necessary. Always pay attention to your body and adjust or halt as needed.
We’ll conclude the class with a guided cool-down and stretching session.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (Resistance band 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 with 4 Push-Offs
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 find enjoyment in this lower body strength class! You can explore all my lower body workouts neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole