**Overview of Lower Body Strength Circuits Class**
This 45-minute class focused on lower body strength aims to enhance your power using just 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, with no jumping included, making it simple to adjust by opting for a lighter weight. It’s a fantastic workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Information
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic activities to prepare your body. Following that, we will proceed into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest/transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is carried out four times (twice for the right side and twice for the left).
– **Circuit 2** is performed three times.
You will have a 1-minute rest between the two circuits, but feel free to pause the video and take extra time if necessary. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching routine.
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### Workout Summary
**Warm-Up & Mobility:**
– 01:44 – Warm-Up & Mobility
**Circuit Workout:**
– 08:49 – Circuit 1 (with 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole