**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is tailored to enhance strength utilizing just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a comprehensive guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply altering the weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, be sure to explore the upper body counterpart, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We’ll kick off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll engage in two circuits of exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by a **10-second rest/transition**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll tackle three sets.
Between the circuits, you’ll have a **1-minute recovery**. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or stop as needed.
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 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole