### Lower Body Strength Circuits Class
This 45-minute class focuses on lower body strength circuits and requires only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a guided warm-up and cool-down, avoiding any jumping, which makes it easy to adjust. If necessary, simply opt for a lighter weight. This workout caters to every fitness level!
If you like this session, be sure to look out for the upper body counterpart, set to be released on [Patreon](https://www.patreon.com/nicolepearce) later 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 Overview:
We’ll start with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to generate warmth in the body. Following this, we’ll transition into two distinct exercise circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, with a **10-second** break or transition period in between. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is repeated four times (twice for the right side, twice for the left side).
– **Circuit 2** is done three times.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if you need. Always pay attention to your body and modify or stop as required.
The class will conclude 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 lifted)
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 have a great time with this lower body strength class! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole