**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength is crafted to enhance strength and stability using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two strength circuits, and a cool-down stretch. It’s low-impact with no jumping involved, and adjustments are simple—just select a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t miss out on the upper body version, which 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 start with a warm-up that emphasizes mobility and dynamic movements to prepare the body for the workout. The main workout is made up of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: You will perform 4 sets (2 on the right side, 2 on the left).
– **Circuit 2**: You will complete 3 sets.
There will be a 1-minute recovery period between the two circuits. Feel free to pause the video and take longer if needed. Always pay attention to your body and adjust or halt if required.
The class 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 lifted)
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 Knee Drive, Squat
3. Curtsy Lunge 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 this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole