**Lower Body Strength Circuits Class Overview**
Join us for a 45-minute lower body strength circuit class aimed at enhancing strength with just one hefty weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session begins with a guided warm-up and concludes with a cool-down, all without any jumping, making it simple to adjust according to your fitness level—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t miss out on the upper body variant, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will kick off with a mobility-centered warm-up that includes dynamic movements to prepare your body for the workout. The main segment of the class is composed of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be performed for 45 seconds, followed by a 10-second rest/transition period. Once all exercises in the circuit are completed, you’ll enjoy a 30-second rest before we go through the circuit again.
– **Circuit 1**: You’ll complete four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll complete three sets.
You will have a 1-minute recovery break between the two circuits. Feel free to pause the video and take additional time if you need. Always listen to your body and adjust or take breaks as required. The class wraps up 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 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into 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 view all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole