**Lower Body Strength Circuits Class Overview**
This 45-minute workout focused on lower body strength circuits is intended to enhance strength and mobility with minimal gear required. You will need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for all fitness levels. No jumping is included, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is perfect for anyone aiming to strengthen their lower body!
If this class appeals to you, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class initiates with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two separate circuits. Each circuit is structured to enhance lower body strength and stability.
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### **Workout Structure**
– **Circuit 1:** Four exercises, undertaken for 45 seconds each with a 10-second rest/transition period. You’ll perform four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, executed for 45 seconds each with a 10-second rest/transition period. You’ll complete three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to assist in your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Commence with movements aimed at enhancing mobility and gradually increasing warmth.
**Circuit 1 (08:49)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
*Optional: Incorporate a resistance band loop around your thighs for enhanced intensity.*
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and soothe your muscles.
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### **Additional Notes**
This workout is crafted to be demanding yet flexible to your fitness capabilities. Take breaks as required, adapt exercises to meet your body’s needs, and focus on maintaining proper form throughout. If you are interested in more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I would love to hear your feedback!
xo, Nicole