### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session aims to enhance strength and endurance utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two exercise circuits, and a cool-down stretch. There’s no jumping incorporated, and modifications are straightforward—simply opt for a lighter weight if necessary. This class is ideal for all fitness levels!
If you enjoy this session, don’t forget to check out the upper body version, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure:
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll jump into two circuits of exercises.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise will be performed for **45 seconds**, followed by **10 seconds** of rest/transition time in between exercises. After finishing a full circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is completed four times (twice on each side).
– **Circuit 2** is performed three times.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or stop as needed.
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 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole