**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focusing on lower body strength is crafted to enhance both strength and endurance through the use of a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, eliminating jumping movements, and can be easily adjusted by modifying the weight. It features a guided warm-up and cool-down, ensuring it’s suitable for all fitness abilities.
If you like this class, don’t miss out on the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We kick off with a guided warm-up concentrating on mobility and dynamic movements to increase body temperature. Following the warm-up, we transition into two distinct circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you will have a **30-second** rest before starting the circuit over.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body, and modify or stop as needed.
We 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** (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 find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole