**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength by 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, and since it doesn’t involve any jumping, it’s simple to adjust by opting for a lighter weight. It’s an excellent workout suitable for various fitness levels!
If you like this class, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up that emphasizes mobility, utilizing dynamic movements to raise your body temperature and prepare for the workout. The session is split into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest/transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll get a minute to recuperate between the two circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or cease if needed. 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 Knee Drive, Squat
3. Curtsy Lunge 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 locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole