**Lower Body Strength Circuits Class Overview**

This 45-minute session dedicated to lower body strength emphasizes strength-building using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to be suitable for all fitness levels, avoiding any jumping movements and providing simple modifications (such as opting for a lighter weight). As is customary, the class kicks off with a guided warm-up and wraps up with a cool-down for a safe and efficient workout.

If you liked this class, don’t miss the upcoming upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!

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

### Class Structure:
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The main segment of the class is divided into two circuits:

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

Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition between movements. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating that circuit.

– **Circuit 1** is done four times (twice on the right and twice on the left).
– **Circuit 2** is repeated three times.

You’ll have a 1-minute recovery between the circuits, but you are welcome to pause the video and take additional time if you feel you need it. Always pay attention to your body, and feel free to adjust or halt as required. The class ends with a guided cool-down and stretch.

### Workout Breakdown:

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

#### Circuit 1 (with band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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, 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 this lower body strength class brings you enjoyment! If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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