**Lower Body Strength Circuits Class**
This 45-minute strength class for the lower body aims to enhance both strength and endurance using just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and because there’s no jumping, it can easily be adjusted by opting for a lighter weight if necessary. It’s suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **A single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we will proceed into two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, with a 10-second rest/transition period in between. After finishing all exercises in a circuit, you will take a 30-second break before starting the circuit over again.
– **Circuit 1**: You’ll perform 4 sets (2 sets on the right side and 2 sets on the left side).
– **Circuit 2**: You’ll complete 3 sets.
You will have a 1-minute rest interval between the two circuits. Don’t hesitate to pause the video and take additional time if you need. Always pay attention to your body and adjust or halt as required.
We will conclude the class with a guided cool-down and stretching session.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (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 class! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole