**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to assist you in building strength utilizing 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 using a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up that emphasizes mobility and incorporates dynamic movements to warm up your body. Next, we’ll jump into two unique circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll enjoy a 30-second break before redoing the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
You’ll receive a one-minute recovery between the circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body, and adapt or stop if you need to.
The class wraps up 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 resistance 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 access all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole