**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength and endurance through the use of a single heavy weight (either a dumbbell or kettlebell) alongside an optional resistance band loop. The class is low-impact, devoid of any jumping, allowing for easy modifications simply by adjusting the weight. As always, the session encompasses a guided warm-up and cool-down, making it appropriate for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [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:
The class commences with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, with a brief rest or transition period of 10 seconds in between. After completing a circuit, you’ll have a 30-second rest before repeating it.
– **Circuit 1**: You will perform four sets (two on each side).
– **Circuit 2**: You will perform three sets.
A one-minute recovery is provided between the two circuits, but feel free to pause the video to take additional time if needed. Always pay attention to your body and modify or stop as necessary. The session wraps up 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):**
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 with Knee Drive, Squat
3. Curtsy Lunge with 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 find joy in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole