**Lower Body Strength Circuits Class Overview**

This 45-minute class designed for lower body strength circuits emphasizes building strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session includes a structured warm-up and cool-down, tailored to be low-impact without any jumping. It is easily adjustable—simply opt for a lighter weight if necessary—making it appropriate for all fitness levels.

If you like this class, don’t miss the upper body edition, which will be available 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 start with a guided warm-up concentrating on mobility and dynamic movements to prepare the body. The workout consists of two circuits:

– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises

Each exercise runs for **45 seconds**, followed by **10 seconds of rest/transition** between movements. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before going through the circuit again.

– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.

You’ll have a **1-minute recovery** period between the two circuits, but feel free to pause the video and take additional time if you require it. Always pay attention to your body and adjust or stop as needed. The class concludes with a guided cool-down and stretching session.

### Workout Breakdown:

**01:44** – Warm-Up & Mobility

**08:49** – Circuit Workout

**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel lifted)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps

**41:04** – Cool Down & Stretch

I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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