**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes enhancing strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, allowing for easy modifications simply by changing the weight. It’s appropriate for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick things off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for 45 seconds, with a 10-second rest or transition period in between. After finishing all exercises in a circuit, you’ll enjoy a 30-second rest before repeating the circuit.
– **Circuit 1**: You’ll complete four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll complete three sets.
In between the two circuits, a one-minute recovery interval is provided. You are welcome to pause the video and take additional time if necessary. Always pay attention to your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with optional 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)
– **Cool Down & Stretch**: 41:04
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I hope you find this lower body strength class enjoyable! All of my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole