**Lower Body Strength Circuits Class**

This 45-minute class dedicated to lower body strength emphasizes building power with a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoiding any jumping, which makes it easily modifiable by using a lighter weight if necessary. This workout is appropriate for every fitness level!

If you like this class, don’t forget to explore the upper body version, which will be released 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 Overview:
We’ll kick off with a guided warm-up, concentrating on mobility and adding dynamic movements to prepare the body. Following that, we’ll jump into two separate circuits.

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

Each exercise lasts for 45 seconds, with a 10-second rest/transition period in between. After finishing a complete circuit, you’ll have a 30-second rest before repeating.

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

Between the circuits, you’ll take a 1-minute recovery break. Don’t hesitate to pause the video and take more time if needed. Always pay attention to your body and adjust or take a break as required.

The class concludes with a guided cool-down and stretching session.

### Workout Breakdown:

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

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

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

– **Cool Down & Stretch**: 41:04

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

xo,
Nicole

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