### Lower Body Strength Circuits Class
This 45-minute class aimed at lower body strength emphasizes enhancing strength and stability using only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, designed to be low-impact with no jumping included. It can be easily adjusted by modifying the weight, making it appropriate for all fitness levels.
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Layout:
We start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. The workout is comprised of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for **45 seconds**, with **10 seconds** of rest or transition between movements. Once you finish all exercises in a circuit, you’ll take a **30 seconds** rest before repeating the circuit.
– **Circuit 1** is repeated four times (two sets on the right side, two sets on the left).
– **Circuit 2** is repeated three times.
You will have **1 minute** to recover between the two circuits, but you are welcome to pause the video and take additional time if necessary. Always pay attention to your body and modify or take breaks as needed.
We will conclude the class with a guided cool-down and stretch.
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### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 find this lower body strength class enjoyable! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole