**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuits session is aimed at targeting and enhancing your lower body’s strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, excluding jumping exercises, which makes it easily modifiable depending on your fitness level. To make it simpler, just opt for a lighter weight. This workout caters to all fitness levels!

If you enjoy this session, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Structure:
We’ll kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. The workout is divided into two circuits:

– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises

Every exercise is carried out for 45 seconds, followed by 10 seconds of rest or transition time between exercises. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.

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

You’ll have a 1-minute recovery between the two circuits, but don’t hesitate to pause the video and take more time if you need it. Always pay attention to your body and adapt or stop as necessary.

The class wraps up with a guided cool-down and stretch.

### Workout Breakdown:

**Warm-Up & Mobility:**
– Time: 01:44

**Circuit Workout:**
– Time: 08:49

**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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. (Bodyweight) Bear Plank Knee Taps

**Cool Down & Stretch:**
– Time: 41:04

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

xo,
Nicole

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