**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits aimed at enhancing your strength and endurance with a single heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The session includes a structured warm-up and cool-down, and you can easily tailor it by modifying the weight. Additionally, there’s no jumping required, making it suitable for every fitness level!
If you like this session, don’t forget to explore the upper body variation available on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The class consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will have a **30-second rest** before repeating the circuit.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
There will be a **1-minute recovery** between the two circuits. You are welcome to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
We will 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** (Band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
1. Sumo Squat, 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 this lower body strength class brings you joy! You can view all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole