**Lower Body Strength Circuits Class Overview**
In this 45-minute session focused on lower body strength, you’ll use a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop to build strength. The class features a structured warm-up and cool-down, making it accessible for individuals of any fitness level. There will be no jumping, and you can easily modify by selecting a lighter weight if necessary. This workout is ideal for those aiming to enhance their lower body strength!
If you like this session, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
The session begins with a guided warm-up designed to enhance mobility and include dynamic movements to prepare your body for the workout. Following the warm-up, we will move into two exercise circuits.
– **Circuit 1**: This circuit comprises four exercises, each performed for 45 seconds with 10 seconds allocated for rest or transition between exercises. After finishing all four exercises, take a 30-second break before repeating the circuit. You’ll complete this circuit four times (twice for the right side, and twice for the left).
– **Circuit 2**: This circuit has five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You’ll perform this circuit three times.
There will be a 1-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Begin with a warm-up that emphasizes mobility and dynamic movements to increase body heat.
**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and stretch to aid muscle recovery.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole