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Strength Circuits – Lower Body (45 Min Class), Single Heavy Weight

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For more classes, become a Patreon member: https://www.patreon.com/nicolepearce

EQUIPMENT FOR CLASS:
—Single heavy weight (I’m using a 20lb dumbbell)
—(optional) Resistance band loop

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement to build warmth. We then move onto our circuit work. We’ll complete two different circuits.

In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five exercises. You do them for 45 seconds each, with 10 seconds of rest/transition time in between. You then rest for 30 seconds before repeating the circuit. You’ll complete four sets of Circuit 1 (twice on the right, twice on the left) and three sets of Circuit 2.

Between the two circuits, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

01:44 Warm Up & Mobility

08:49 Circuit Workout
Circuit 1, band around thighs
—Hip Bridge (one heel lifted)
—Modified Side Plank, Top Knee Abductions
—Squat Pulse x2, Tap
—SL Deadlift (staggered, hovering)

Circuit 2
—Sumo Squat, Push Offs x4
—Back Lunge Knee Drive, Squat
—Curtsy Lunge Knee Drive, Squat
—Squat Clean x2 Get Up
—(bodyweight) Bear Plank Knee Taps

41:04 Cool Down & Stretch

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