**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance power utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, excluding any jumping, which allows for easy modifications by simply altering the weight. It’s an excellent workout suitable for individuals of all fitness levels!
If you find this class enjoyable, don’t miss out on the upper body equivalent that will be released on my [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We kick off with a guided warm-up aimed at mobility and dynamic movements to generate heat and ready the body for the workout. The workout is composed of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time between them. After completing all exercises in a circuit, you’ll enjoy a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, you’ll have one minute for recovery. Feel free to pause the video and take additional time if you need it. Always pay attention to your body and adjust or stop as required.
The class wraps up 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 positioned 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 find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole