**Lower Body Strength Circuits Class Overview**

This 45-minute class is centered on enhancing lower body strength by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session starts with a guided warm-up and concludes with a cool-down, emphasizing a low-impact approach with no jumping. It’s highly adjustable—simply opt for a lighter weight if necessary—making it appropriate for all fitness levels.

If you find this class enjoyable, don’t miss out on the upper body counterpart, 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 kick off with a warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The main workout comprises two circuits:

– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises

Every exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating that circuit.

– **Circuit 1**: You’ll perform four sets (two sets on each side).
– **Circuit 2**: You’ll complete three sets.

You’ll enjoy a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if you need it. Always be attentive to your body, modifying or stopping as required.

We conclude the class with a guided cool-down and stretching session.

### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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