### Lower Body Strength Circuits Class Overview
This 45-minute workout focusing on lower body strength circuits is crafted to enhance strength and mobility using a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact, avoids jumping, and can be easily modified by weight adjustments. It offers a flexible workout that accommodates all fitness levels, featuring a structured warm-up and cool-down.
If you liked this session, remember to explore the upper body class, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to readied your body for the workout. Following the warm-up, you’ll transition into two primary circuits:
#### Circuit 1:
– **4 exercises**
– Execute each for **45 seconds**, with **10 seconds of rest/transition time** between moves.
– Complete **4 sets** (2 sets on each side).
#### Circuit 2:
– **5 exercises**
– Carry out each for **45 seconds**, with **10 seconds of rest/transition time** in between exercises.
– Finish **3 sets**.
You’ll have a **1-minute recovery period** between the two circuits. Don’t hesitate to pause the video for extra rest if needed. Always pay attention to your body and make adjustments or stop as required.
The class wraps up with a guided cool-down and stretching session to aid muscle recovery.
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### Workout Overview
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body routines, discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole