**Lower Body Strength Circuits Class Overview**
This 45-minute class for lower body strength emphasizes the development of strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it simple to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### **Class Structure:**
We kick off with a guided warm-up concentrating on mobility, incorporating dynamic movements to progressively increase warmth. Following the warm-up, we transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you receive **30 seconds of rest** before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
You will have **1 minute to recover** between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
We 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** (Band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
1. Sumo Squat, 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 enjoy this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole