**Lower Body Strength Circuits Class**
This 45-minute lower body strength session concentrates on enhancing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing easy modification by simply using a lighter weight. It’s an excellent workout for individuals of all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We’ll kick off with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to prepare your body. Next, we’ll move into two distinct circuits of exercises.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, with a **10-second** rest/transition period between exercises. After finishing the circuit, you’ll take a **30-second** break before repeating it.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
Between the two circuits, you’ll have a **1-minute recovery**, but feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as necessary.
We’ll conclude the class 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 find this lower body strength class enjoyable! For additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole