**Lower Body Strength Circuits Class Overview**

This 45-minute class dedicated to lower body strength emphasizes developing power with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, incorporating no jumping movements, facilitating easy adjustments by simply varying the weight. It accommodates all fitness levels!

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

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

### Class Structure:
We begin with a warm-up centered on mobility, utilizing dynamic motions to prepare the body. The workout comprises two circuits:

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

Each exercise is carried out for 45 seconds, followed by 10 seconds for rest and transition. After finishing all exercises in a circuit, a 30-second rest is provided before repeating the circuit.

– **Circuit 1**: You’ll perform four sets (two on each side).
– **Circuit 2**: You’ll execute three sets.

There is a one-minute rest between both circuits, but feel free to pause the video and take additional time as necessary. Always pay attention to your body and adjust or cease as needed. We conclude the class with a guided cool-down and stretching.

### Workout Breakdown:

**Warm-Up & Mobility**
– **Start Time**: 01:44

**Circuit Workout**
– **Start Time**: 08:49

**Circuit 1** (with resistance band 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 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**
– **Start Time**: 41:04

I hope you find this lower body strength class enjoyable! You can explore all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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