**Lower Body Strength Circuits Class Overview**
This 45-minute class for lower body strength emphasizes the use of a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop to enhance your workout. The session features a structured warm-up and cool-down, ensuring there’s no jumping involved, making it easy to tailor by varying the weight. It’s accessible for participants of all fitness backgrounds!
If you appreciate this class, don’t miss out on the upper body version, which will launch 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 Structure:
We’ll kick things off with a warm-up aimed at improving mobility, featuring dynamic movements designed to warm up the body. The workout consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for 45 seconds, followed by a 10-second rest or transition. After finishing all the exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side and two on the left).
– **Circuit 2:** You’ll complete three sets.
There’s a 1-minute recovery period between the two circuits. Feel free to pause the video to take additional time if necessary. Always pay attention to your body, and feel free to modify or stop as needed.
The class wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– **Start Time:** 01:44
**Circuit Workout:**
– **Start Time:** 08:49
**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, 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 Time:** 41:04
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I hope you have a great time with this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole