**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance both strength and endurance utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and it avoids any jumping, allowing for easy modifications simply by changing the weight. It’s ideal for participants of any fitness level!
If you like this class, don’t forget to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Layout:
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we engage in two distinct circuits:
– **Circuit 1** contains 4 exercises.
– **Circuit 2** contains 5 exercises.
Each exercise lasts for 45 seconds, with a 10-second pause/transition period between exercises. After the completion of each circuit’s exercises, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed 4 times (twice on the right side, twice on the left).
– **Circuit 2** is executed 3 times.
You’ll have a 1-minute recovery between the circuits, but feel free to pause the video and take additional time if necessary. Always be attentive to your body and make modifications or stop as needed.
The session 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 band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, 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 this lower body strength class enjoyable! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole