**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength and stability utilizing only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumps involved, which allows easy modifications according to your fitness level (just opt for a lighter weight if necessary). This workout accommodates all fitness levels!
If you like this class, make sure to explore the upper body variant, 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 dynamic movements to prepare your body for the workout. After the warm-up, we’ll transition into two distinct circuits.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts 45 seconds, followed by 10 seconds for rest/transition. Once all exercises in a circuit are completed, you will take a 30-second break before repeating the circuit.
– **Circuit 1**: You will perform 4 sets (2 on each side).
– **Circuit 2**: You will perform 3 sets.
Between the circuits, enjoy a 1-minute recovery period. You can pause the video and take additional time if necessary. Always listen to your body—make modifications or take breaks as needed.
The class will conclude with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– Time: 01:44
**Circuit Workout**
– Time: 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, 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
**Cool Down & Stretch**
– Time: 41:04
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I hope you find joy in this lower body strength class! All of my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole