**Lower Body Strength Circuits Class Overview**
This 45-minute class geared towards lower body strength emphasizes strength building with a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. It features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by changing the weight. It’s an excellent workout suitable for participants of all fitness levels!
If you like this class, don’t forget to explore the upper body edition available on [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:**
The session starts with a guided warm-up to enhance mobility and dynamic movements, prepping your body for the workout ahead. Following the warm-up, we dive into two circuits of exercises.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is performed for 45 seconds, succeeded by 10 seconds of rest/transition. After completing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a 1-minute recovery period between the two circuits. Feel free to pause the video and take additional time if needed. Always tune in to your body and adjust or halt as required.
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 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 thoroughly enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole