### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply choosing a lighter weight. This workout caters to all fitness levels!
If you find this session enjoyable, don’t forget to explore the upper body version, which will be published on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class commences with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we transition into two circuits of exercises:
#### Circuit 1:
– Four exercises
– Execute each for **45 seconds**, with **10 seconds for rest/transition** between exercises
– Finish **four sets** (two on the right side, two on the left side)
– Take a **30-second** break between sets
#### Circuit 2:
– Five exercises
– Execute each for **45 seconds**, with **10 seconds for rest/transition** between exercises
– Finish **three sets**
You’ll receive a **one-minute recovery** between the two circuits. Feel free to pause the video and take further rest if necessary. Always pay attention to your body and modify or pause as needed. The class ends with a guided cool-down and stretch.
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### Workout Breakdown
**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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### Final Notes
I hope you find enjoyment in this lower body strength workout! If you’re seeking more lower body exercises, you can access all my workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole