**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session aims to enhance strength and stability utilizing just a single heavy weight (be it a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and is designed to be low-impact, with no jumping involved. It can be easily adjusted—simply select a lighter weight if necessary—making it appropriate for all fitness abilities.

If you like this class, make sure to explore the upper body counterpart, available 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 off with a guided warm-up centered on mobility and dynamic movements to get your body prepared. Following that, we’ll dive into two separate circuits:

– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time in between. After finishing all four exercises, you’ll take a 30-second break before repeating the circuit. This circuit will be completed four times (twice on the right side, twice on the left).

– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll run through this circuit three times.

You’ll receive a one-minute recovery between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as required.

We’ll conclude the class with a guided cool-down and stretch.

### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49

#### Circuit 1 (with resistance 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)

– **Cool Down & Stretch:** 41:04

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

xo,
Nicole

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