**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is designed to enhance strength using a single heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class consists of a guided warm-up and cool-down, with no jumping required, making it easy to adjust by opting for a lighter weight if necessary. It’s an excellent workout for fitness enthusiasts of all levels!
If this class piques your interest, be sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Overview:
We’ll kick off with a guided warm-up that emphasizes mobility and includes dynamic movements to generate warmth. Following that, we’ll engage in two distinct circuits of exercises.
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition** time. Once all exercises in a circuit are done, there will be a **30-second** rest before the circuit is repeated.
– **Circuit 1**: You’ll complete four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll complete three sets.
In between the two circuits, you’ll have **1 minute** to recover. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **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, 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 find joy in this lower body strength class! You can discover all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole