**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to engage your muscles using only a single heavy weight (either 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, allowing for easy modifications by simply adjusting the weight. It’s an excellent workout suited for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We’ll commence with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following this, we’ll engage in two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** features five exercises.
Every exercise is executed for **45 seconds**, with a **10-second** rest or transition period between exercises. Once you finish a complete circuit, you will enjoy a **30-second rest** before repeating it.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You’ll get a **1-minute recovery** in between the circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as required.
We’ll conclude the class 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 band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, 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 enjoyment in this lower body strength class! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole