**Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits, utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, remaining low-impact without any jumping, allowing for easy modifications with a lighter weight if needed. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Outline:
We’ll start with a guided warm-up focused on mobility and dynamic movements to prepare the body. Following that, we’ll move into two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After all exercises in a circuit, you’ll have a 30-second rest before repeating. You will complete **four sets** of Circuit 1 (twice on the right side and twice on the left) and **three sets** of Circuit 2.
In between the two circuits, you will have a full minute to rest. Feel free to pause the video and take additional time as needed. Always pay attention to your body and adjust or stop as required.
We will conclude the class with a guided cool-down and stretch.
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### Workout Details:
– **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, 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 have a great time with this lower body strength class! You can view all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole