**Lower Body Strength Circuits Class**

This 45-minute class focuses on lower body strength circuits, aimed at challenging your muscles with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, is low-impact with no jumping required, and can easily be modified by using a lighter weight, making it accessible for all fitness levels.

If you find this class enjoyable, make sure to look for the upper body version coming to [Patreon](https://www.patreon.com/nicolepearce) later this week!

### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop

### Class Structure:
We kick off with a guided warm-up, emphasizing mobility and dynamic movements to prepare the body. Then, we proceed into two distinct circuits:

– **Circuit 1**: Contains four exercises.
– **Circuit 2**: Contains five exercises.

Each exercise is executed for 45 seconds, followed by 10 seconds of rest/transition between exercises. After finishing all exercises in a circuit, there will be a 30-second rest before repeating the circuit.

– **Circuit 1**: You will perform four sets (two on the right, two on the left).
– **Circuit 2**: You will execute three sets.

There’s a 1-minute recovery period between the two circuits, but feel free to pause the video for extra time if needed. Always pay attention to your body and adjust or stop when necessary.

The class wraps up 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):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

**Circuit 2**:
1. Sumo Squat, 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)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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