**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strengthening session aims to enhance strength utilizing a single heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The session features a structured warm-up and cool-down, excluding jumping movements, making it easily adaptable by simply opting for a lighter weight if necessary. It’s an excellent workout for individuals of all fitness backgrounds!
If you liked this class, don’t forget to explore the upper body edition, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Framework:
We’ll kick off with a warm-up aimed at enhancing mobility, integrating dynamic movements to prepare your body. Following that, we’ll dive into two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, with a **10-second rest/transition** between them. Once you’ve completed all exercises in a circuit, take a **30-second** breather before repeating the circuit.
– **Circuit 1** will be repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** will be repeated **three times**.
You’ll enjoy a **1-minute break** between the two circuits, but you are welcome to pause the video and take more time if you need. Always pay attention to your body and modify or halt as necessary.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Schedule:
– **01:44 – Warm-Up & Mobility**
– **08:49 – Circuit Workout**
#### Circuit 1 (with resistance 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. (Bodyweight) Bear Plank Knee Taps
– **41:04 – Cool Down & Stretch**
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I hope you have a wonderful time with this lower body strength class! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole