**Lower Body Strength Circuits Class**

This 45-minute lower body strength session is aimed at engaging your legs and glutes utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and it’s simple to adjust according to your fitness level—just opt for a lighter weight if necessary. Best of all, there’s no jumping involved, making it suitable for everyone!

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

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

### Class Summary:
We’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits of exercises.

– **Circuit 1** is composed of four exercises.
– **Circuit 2** contains five exercises.

Each exercise lasts for **45 seconds**, with **10 seconds** of rest or transition between movements. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.

– You’ll perform **four sets** of Circuit 1 (two on the right side, two on the left).
– You’ll engage in **three sets** of Circuit 2.

You’ll have **one minute** to recover between the circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and modify or cease as needed. We’ll wrap up the class with a guided cool-down and stretch.

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

#### Circuit 1 (with band positioned 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, 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 enjoy this lower body strength session! If you’re seeking more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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