**Overview of the Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and endurance using a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easy to adapt by simply selecting a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format:**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll move into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Every exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition. Upon finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be performed three times.
You’ll enjoy a 1-minute recovery between the circuits, but don’t hesitate to pause the video and extend your break if necessary. Always tune into 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 Overview:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (Band positioned 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, 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