**Lower Body Strength Circuits Class Summary**
This 45-minute class dedicated to lower body strength aims to enhance both strength and mobility with just one heavy weight (a kettlebell or dumbbell) and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping exercises, allowing for easy modifications by simply adjusting the weight. It is ideal for all fitness levels!
If you find this class enjoyable, don’t miss the upper body counterpart, which will launch on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Outline:
We kick off with a guided warm-up designed to enhance mobility and incorporate dynamic movements, preparing your body for the session ahead. The class comprises two circuits:
– **Circuit 1**: Four different exercises
– **Circuit 2**: Five different exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds** of rest/transition between moves. Once all exercises in a circuit have been completed, you will have a **30-second break** before repeating that circuit.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is done three times.
There will be a **1-minute recovery** period between the two circuits, but you can pause the video for additional rest as needed. Always pay attention to how you feel and adapt or halt as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band 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 position, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with 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 find enjoyment in this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole