### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone

This 45-minute lower body strength circuits class is crafted to enhance your strength and stability using just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, no jumping is included, and modifications are simple to apply (just choose a lighter weight if necessary). It’s an excellent workout for all!

If you find this session enjoyable, make sure to explore the upper body edition, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop

### Class Overview

We’ll start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the upcoming workout. The main part of the class contains two circuits:

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

Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit. Here’s how it’s arranged:

– **Circuit 1:** Four sets in total (two on the right side, two on the left side)
– **Circuit 2:** Three sets in total

Between the two circuits, you’ll have **one minute for recovery**. Feel free to pause the video and take extra rest if needed. Always tune in to your body and modify or stop as required.

The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.

### Workout Breakdown

**Warm-Up & Mobility:** 01:44
We’ll begin with a warm-up to enhance mobility and gradually increase body temperature.

**Circuit Workout:** 08:49

#### Circuit 1 (with resistance band around thighs):
– **Hip Bridge (one heel elevated)**
– **Modified Side Plank with Top Knee Abductions**
– **Squat Pulse x2, Tap**
– **Single-Leg Deadlift (staggered, hovering)**

#### Circuit 2:
– **Sumo Squat with Push-Offs x4**
– **Back Lunge Knee Drive, Squat**
– **Curtsy Lunge Knee Drive, Squat**
– **Squat Clean x2, Get Up**
– **Bear Plank Knee Taps (bodyweight)**

**Cool Down & Stretch:** 41:04
We’ll conclude with a guided cool-down and stretching routine to assist your body’s recovery.

### Ready to Begin?

I hope you find joy in this lower body strength class! If you’re interested in additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Let’s get moving!

xo,
Nicole

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