**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, specifically targeting your legs and glutes with a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, excluding any jumping, which allows for easy modifications with a lighter weight. It is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible 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 warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The primary workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, take a **30-second** break before repeating the circuit.
– **Circuit 1**: You’ll do four rounds (two on each side).
– **Circuit 2**: You’ll complete three rounds.
In between circuits, there’s a **1-minute recovery** interval. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your muscle recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, suspended)
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole