**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session necessitates just a single heavy weight (either a dumbbell or kettlebell will suffice) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, without any jumping, making it adjustable by simply opting for a lighter weight if required. It’s an excellent workout suitable for all fitness levels!

If you find this class enjoyable, make sure to explore the upper body edition, which will be released on my [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 start with a guided warm-up, emphasizing mobility and dynamic movements to increase body warmth. Following that, we’ll proceed into two distinct circuits.

– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.

Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon completing all exercises within a circuit, you’ll take a 30-second rest before repeating the circuit.

– **Circuit 1** will be executed four times (twice on the right side, twice on the left).
– **Circuit 2** will be executed three times.

Between the circuits, you’ll enjoy a 1-minute recovery interval. Feel free to pause the video and take extra time as necessary. Always heed your body’s signals, and modify or cease as needed.

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

### Workout Breakdown:

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

**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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you have a great time with this lower body strength class! You can find additional lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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