**Overview of Lower Body Strength Circuit Class**

This 45-minute lower body strength circuit session is crafted to enhance strength with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a supervised warm-up and cool-down, without any jumping, which allows for easy modification by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you like this class, don’t forget to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.

### **Class Information: Lower Body Strength Circuits**

**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop

**Class Format:**
We will start with a warm-up that emphasizes mobility and dynamic movements to prepare your body. Next, we will transition to two distinct circuits:

– **Circuit 1** features 4 exercises.
– **Circuit 2** consists of 5 exercises.

Each exercise will be executed for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in the circuit, you’ll have a 30-second rest before repeating the circuit.

– **Circuit 1** is performed 4 times (twice on the right side, twice on the left).
– **Circuit 2** is repeated 3 times.

You will have a 1-minute rest between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.

The class wraps up with a guided cool-down and stretch.

### **Workout Summary**

– **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 to Knee Drive, Squat
3. Curtsy Lunge to 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 access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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