**Lower Body Strength Circuits Class Overview**
This 45-minute session for lower body strength emphasizes developing power using a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring no jumping is included, which makes it easy to adapt by simply changing the weight. It’s an excellent workout suitable for all fitness ranges!
If you appreciate this class, be sure to look out for the upper body counterpart, available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds** of rest/transition time between exercises. After completing a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
There’s a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if you need. Always pay attention to your body and modify or stop as needed.
We conclude the class 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 Knee Drive, Squat
3. Curtsy Lunge 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 find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole