**Lower Body Strength Circuits Class Overview**
This 45-minute workout focusing on lower body strength aims to enhance strength and stability using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and it is low-impact with no jumping required. It’s easily adjustable—just decrease the weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body variant, 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’ll kick things off with a warm-up concentrating on mobility and dynamic movements to prepare the body for the workout. The main segment of the class comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds** of rest/transition time in between exercises. After finishing all exercises in a circuit, you’ll receive a **30-second rest** before repeating the circuit.
– **Circuit 1** is executed four times (twice on each side).
– **Circuit 2** is performed three times.
There will be a **1-minute recovery** between the two circuits, but you can always pause the video and take extra time if needed. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance 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. Bear Plank Knee Taps (bodyweight)
– **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