**Lower Body Strength Circuits Class Overview**
This 45-minute class targeting lower body strength circuits aims to enhance strength using only 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, ensuring it’s low-impact with no jumping required. It’s highly adaptable—just switch to a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, don’t miss the upper body counterpart available on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will start with a warm-up centered on mobility and dynamic stretches to prepare the body for the workout. The class is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest/transition time. Once you’ve finished all exercises in a circuit, you’ll take a 30-second rest before repeating it.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll complete three sets.
A 1-minute recovery is provided between the two circuits, but feel free to pause the video and take additional time if required. Always listen to your body and adjust or stop if necessary. The class will conclude with a guided cool-down and stretching.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole