**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength course is tailored to enhance strength and endurance using only one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, designed to be low-impact with no jumping involved. It can also be easily adjusted by opting for a lighter weight, making it suitable for all fitness levels.
If you like 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 Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We start with a warm-up emphasizing mobility, including dynamic movements to prepare your body for the workout. The main workout is divided into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest/transition time. After finishing all exercises in a circuit, you’ll pause for 30 seconds before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the circuits, you’ll have a 1-minute recovery interval. You are welcome to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
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 optional band around thighs):
1. Hip Bridge (one heel elevated)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, 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 enjoy this lower body strength class! If you’re on the lookout for additional lower body workouts, you can browse them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole