**Lower Body Strength Circuits Class Overview**

This 45-minute class dedicated to lower body strength emphasizes enhancing stability and power utilizing 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, free of jumping, allowing for easy modifications to suit your fitness level. For a gentler approach, feel free to select a lighter weight. This workout accommodates all levels of fitness!

If you find this class enjoyable, be sure to explore the upper body variation, set to be released on my [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’ll kick off with a mobility-centric warm-up, featuring dynamic movements to prepare your muscles for the workout ahead. Following this, we’ll jump into two distinct circuits.

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

Each exercise will be performed for **45 seconds**, with a **10-second rest/transition period** in between exercises. Upon finishing all exercises in a circuit, you will rest for **30 seconds** prior to repeating the circuit.

– **Circuit 1** will be completed four times (twice for the right side and twice for the left).
– **Circuit 2** will be executed three times.

A **1-minute recovery** is provided between the circuits. You are encouraged to pause the video and extend your rest if necessary—always heed your body’s signals and adjust or cease as needed.

We’ll conclude the class with a guided cool-down and stretching session.

### Workout Breakdown:

**Warm-Up & Mobility:**
– 01:44 – Initiate with a warm-up to activate your body and loosen your joints.

**Circuit Workout:**
– 08:49 – Commence the circuit workout.

**Circuit 1** (with resistance 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 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 – Wrap up the class with a cool-down and stretch to help your muscles relax.

Wishing you enjoyment in this lower body strength class! For additional lower body workouts, you can discover them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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