**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to put your muscles to the test using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The course comprises a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by simply changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll kick off with a warm-up concentrating on mobility, featuring dynamic movements to prepare your body. Following that, we’ll get into two unique circuits of exercises.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for **45 seconds**, with **10 seconds** for rest/transition periods between movements. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1**: Done 4 times (twice on the right side, twice on the left)
– **Circuit 2**: Done 3 times
Between the two circuits, a **1-minute** recovery is provided. Feel free to pause the video and take more time if needed. Always tune in to your body and adjust or stop as required.
We’ll 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 elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
#### 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