**Overview of Lower Body Strength Circuit Class**
This 45-minute lower body strength circuit session is crafted to enhance strength utilizing solely one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, and is low-impact with no jumping. It’s easy to customize—simply opt for a lighter weight if necessary—making it appropriate for every fitness level.
If you appreciate this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Structure of the Class:
We will kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the session. The primary workout includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest/transition interval in between. After finishing all exercises in a circuit, you’ll rest for 30 seconds prior to repeating the circuit.
– **Circuit 1**: Engage in four sets (two on the right side, two on the left).
– **Circuit 2**: Engage in three sets.
Between the circuits, you’ll have a one-minute rest period. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as required.
We’ll conclude the session with a guided cool-down and stretch.
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### Breakdown of the Workout:
– **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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I trust you will enjoy this lower body strength class! You can locate all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole