**Overview of Lower Body Strength Circuits Class**

This 45-minute lower body strength class is centered around enhancing strength with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is tailored to be suitable for all fitness levels, featuring no jumping and simple modifications—just choose a lighter weight if necessary. As usual, the session includes a guided warm-up and cool-down to ensure a comprehensive workout experience.

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

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

### Class Layout:
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the session. Following that, we’ll jump into two distinct circuits, each focusing on your lower body from various angles.

– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.

Every exercise is performed for **45 seconds**, followed by a **10-second rest/transition**. After finishing all exercises in the circuit, you’ll take a **30-second rest** before repeating the circuit.

– **Circuit 1** will be executed four times (twice on the right side, twice on the left).
– **Circuit 2** will be tackled three times.

You’ll experience a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop when needed.

We’ll conclude the class with a guided cool-down and stretch to facilitate muscle recovery.

### Workout Breakdown:

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

#### Circuit 1 (Resistance band placed around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive transitioning into Squat
3. Curtsy Lunge Knee Drive transitioning into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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