**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength is crafted to push your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, and with no jumping involved, it’s simple to adjust by opting for a lighter weight if preferred. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to prepare the body. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, with **10 seconds** of rest or transition time in between. After finishing each circuit, you receive **30 seconds** of rest before the next round. Circuit 1 is done **four times** (twice on each side), while Circuit 2 is executed **three times**.
You’ll enjoy a **1 minute** recovery period between the two circuits. Feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or cease as necessary.
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 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 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 have a great time with this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole