**Lower Body Strength Circuits Class Overview**
This 45-minute class dedicated to lower body strength emphasizes developing power with a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping activities, allowing for easy modification tailored to your fitness level. To adjust the intensity, simply select a lighter weight. This workout is ideal for every fitness level!
If you like this class, don’t miss the upper body version that will be released 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:
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. The main segment of the class features two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds** for rest or transition between exercises. After completing a full circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left side).
– **Circuit 2** is done three times.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and adjust or halt as you see fit.
We wrap up 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 resistance band around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can browse all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole