**Lower Body Strength Circuits Class Overview**
This 45-minute class is dedicated to enhancing lower body strength using minimal gear. You’ll require a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session incorporates a guided warm-up and cool-down, designed to be low-impact without any jumping. It can be easily adjusted—just choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll start with a warm-up focused on mobility to prepare your body for the workout. The main segment consists of two circuits.
– **Circuit 1** features four exercises, and **Circuit 2** includes five exercises.
– Each exercise lasts for 45 seconds, followed by 10 seconds for rest/transition.
– After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– You’ll perform **four sets of Circuit 1** (two on the right side, two on the left) and **three sets of Circuit 2**.
Between the circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take additional time if required. Always pay attention to your body and modify or stop as needed.
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, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to 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 find enjoyment in this lower body strength class! You can discover more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole