**Lower Body Strength Circuits Class Overview**
This 45-minute class is designed to enhance lower body strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, free of jumping, allowing for easy modification by simply adjusting the weight. It’s appropriate for participants of all fitness levels!
If you like this class, don’t miss the upper body version arriving soon on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We’ll kick off with a warm-up centered on mobility, integrating dynamic movements to prepare your body. The workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest/transition time. Once you finish all exercises in a circuit, take a 30-second break before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a 1-minute recovery between the two circuits, but you can pause the video and take extra time if necessary. Always listen to your body and feel free to modify or stop as needed.
The class wraps up 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):
1. Hip Bridge (one heel lifted)
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 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)
– **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 organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole