**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength utilizing only one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping, making it easily adaptable by simply changing the weight. It’s suitable for every fitness level!
If you find this class enjoyable, don’t forget to check out the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Necessary Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Format:
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. Following that, we’ll dive into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, there will be a **30-second** rest before repeating.
– **Circuit 1** will be completed four times (twice on the right side and twice on the left).
– **Circuit 2** will be completed three times.
There will be a **1-minute recovery** between the circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or halt as required. We will conclude with a guided cool-down and stretching session.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 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 find joy in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole