### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session is crafted to engage your lower body muscles utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it flexible for adjustments in weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body variation, which will be released 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 start with a guided warm-up, concentrating on mobility and dynamic movements to generate warmth and prepare your body for the workout. The main workout is comprised of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you will take a 30-second break before repeating the circuit.
– **Circuit 1:** You will perform four sets (two on the right side, two on the left).
– **Circuit 2:** You will complete three sets.
There’s a 1-minute recovery period between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as required.
The class wraps up 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 (using a resistance band around thighs):
1. Hip Bridge (one heel raised)
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 organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole