**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength utilizing a single heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it easily adjustable by simply opting for a lighter weight. It caters to all fitness levels!
If you like this session, stay tuned for the upper body iteration, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We commence with a guided warm-up oriented towards mobility, employing dynamic movements to prepare your body. Following that, we engage in two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for **45 seconds**, with a **10 seconds** rest/transition interval between exercises. After finishing all exercises in a circuit, you will rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1**: You’ll complete **4 sets** (twice on the right side, twice on the left).
– **Circuit 2**: You’ll accomplish **3 sets**.
In between the two circuits, there will be a **1-minute recovery** duration. Don’t hesitate to pause the video and take extra time if you need—always pay attention to your body and adjust or stop as required.
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 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength session! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole