**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is designed to enhance strength using a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, making it easily adaptable by opting for a lighter weight. It’s a fantastic workout suitable for any fitness level!
If you like this class, make sure to explore the upper body version, which will be posted on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Format:**
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The primary workout includes two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise is performed for **45 seconds**, followed by a **10-second rest/transition** between exercises. Once you’ve finished all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You’ll receive a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always listen to your body and adjust or halt the workout as required. The class wraps up with a guided cool-down and stretch.
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### **Workout Overview:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (using a resistance band around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abduction
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 hope you have a great time with this lower body strength session! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole