**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, allowing for easy adjustments by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body edition, which will be released on [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 focusing on mobility and dynamic movements to prepare your body. Following that, we will jump into two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, with 10 seconds allotted for rest or transition between each movement. After finishing all exercises in a circuit, you’ll have a 30-second break before starting the circuit again.
– **Circuit 1**: You’ll perform 4 sets (2 on the right side, 2 on the left).
– **Circuit 2**: You’ll execute 3 sets.
Between the two circuits, you’ll enjoy a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always tune into your body and adjust or cease as needed.
We’ll conclude the session with a guided cool-down and stretching.
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### Workout Breakdown:
**Warm-Up & Mobility**
– Start at 01:44
**Circuit Workout**
– Start at 08:49
**Circuit 1** (with band positioned around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start at 41:04
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I hope you find enjoyment in this lower body strength session! You can browse all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole