**Lower Body Strength Circuits Class**
This 45-minute class centered on lower body strength circuits emphasizes enhancing strength with just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down and is crafted to be low-impact with no jumping. It can also be easily adjusted—simply opt for a lighter weight if necessary—making it appropriate for every fitness level.
If you like this class, don’t forget to explore the upper body version, 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 will start with a directed warm-up that emphasizes mobility and dynamic movements to get your body prepped. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition interval. Once all exercises in a circuit are completed, you’ll take a 30-second rest prior to repeating the circuit.
– You’ll execute **four sets** of Circuit 1 (two sets on each side).
– You’ll complete **three sets** of Circuit 2.
Between the two circuits, enjoy a one-minute recovery break. Feel free to pause the video and take additional time if required. Always tune into your body and modify or rest 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 resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole