**Lower Body Strength Circuits Class Overview**
This 45-minute workout targeting the lower body emphasizes strength development using just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class consists of a structured warm-up and a cool-down, with no jumping, allowing for easy modification by opting for a lighter weight. This session is ideal for participants at any fitness level!
If you like this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Outline:
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare the body. Following the warm-up, we’ll proceed to two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with a **10-second rest/transition period** between them. Upon finishing the circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1**: You’ll perform four sets (twice on the right side and twice on the left side).
– **Circuit 2**: You’ll do three sets.
You’ll have **one minute to rest** in between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop if needed.
The class concludes with a guided cool-down and stretching session.
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### Workout Details:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### 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
– **Cool Down & Stretch**: 41:04
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole