**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to challenge and tone your muscles using only a single heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The class features a guided warm-up and cool-down, and is low-impact with no jumping exercises. It’s easily adjustable—simply opt for a lighter weight if necessary—making it ideal for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Outline:
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. The primary workout is divided into two circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition period between exercises. After completing all four exercises, you’ll have a 30-second rest before repeating the circuit. You’ll finish four sets of Circuit 1 (two sets on each side).
– **Circuit 2:** Five exercises, also done for 45 seconds each with a 10-second rest/transition time. You’ll complete three sets of Circuit 2.
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take longer if needed. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Commence with mobility exercises to prepare your body.
**Circuit Workout:**
– 08:49 – Start the circuit workout.
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel raised)
2. Modified Side Plank featuring 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)
**Cool Down & Stretch:**
– 41:04 – Conclude with a cool-down and stretch.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can locate them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole