**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to focus on your legs and glutes utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it adaptable for all fitness levels. If you wish to modify the intensity, just choose a lighter weight. This session is appropriate for everyone!
If you appreciate this workout, make sure to explore the upper body edition, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we will delve into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
You’ll complete each exercise for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in the circuit are accomplished, you’ll enjoy a 30-second rest before repeating the circuit.
– **Circuit 1** will be cycled four times (twice on the right side, twice on the left).
– **Circuit 2** will be cycled three times.
You’ll experience a 1-minute break between the two circuits. Don’t hesitate to pause the video and rest more if necessary. Always pay attention to your body and adapt or cease if needed.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 Warm-Up & Mobility
**Circuit 1** (with band around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat, 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 Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole