**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, specifically targeting your legs and glutes with a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a warm-up and cool-down guide, with no jumping exercises, allowing for easy modifications with a lighter weight if necessary. It’s an awesome workout suitable for all fitness abilities!
If you like this class, don’t miss the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Following that, we’ll engage in two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** consists of four rounds (two for the right side and two for the left).
– **Circuit 2** will be completed three times.
You’ll receive a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time as required. Always be attuned to your body and modify or take breaks as needed.
We will conclude the class with a guided cool-down and stretching session.
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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 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 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 enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**