**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits aims to enhance strength and stamina utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session is low-impact, avoiding jumping, which makes it suitable for everyone, regardless of fitness level. Modifications are straightforward—simply choose a lighter weight if necessary. The class always includes a guided warm-up and cool-down.
If you appreciate this class, don’t forget to explore the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick off with a warm-up aimed at mobility, incorporating dynamic movements to prepare the body. The workout consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is done four times (twice on each side).
– **Circuit 2** is performed three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and extend your breaks if desired. Always pay attention to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretching session.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band loop around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Openings
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
#### Circuit 2:
1. Sumo Squat with Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole