**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class is crafted to enhance strength using only a single 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 there’s no jumping included, making it easy to modify by simply changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be available on my [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 Overview:
We’ll start with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to prepare the body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is performed for 45 seconds with a 10-second rest/transition in between moves. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
You’ll enjoy a one-minute recovery between the two circuits, but you can pause the video and take extra time if needed. Always pay attention to your body and modify or stop 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 resistance band around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole