**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is aimed at enhancing strength using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping movements, allowing for easy modifications with a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body variant, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will start with a warm-up centered on mobility, incorporating dynamic moves to prepare your body. Following that, we will engage in two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition between exercises. After completing a full circuit, you’ll take a 30-second break before repeating.
– You’ll complete **four rounds of Circuit 1** (two on the right side, two on the left side).
– You’ll complete **three rounds of Circuit 2**.
Between the two circuits, you’ll enjoy a one-minute recovery. Feel free to pause the video and take additional time if you need it. Always pay attention to your body, and modify or pause as needed.
We will 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 optional resistance band around thighs):
1. Hip Bridge (one heel raised)
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole