**Lower Body Strength Circuits Class**

This 45-minute lower body strength session is intended to push your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises, allowing for easy modifications through weight adjustments. It’s an excellent workout suitable for all fitness levels!

If you liked this class, make sure to explore the upper body variant, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Summary:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The class is divided into two circuits:

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

Each exercise lasts for 45 seconds, with 10 seconds of rest/transition between movements. Upon completing all exercises in a circuit, you will take a 30-second rest before repeating the circuit.

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

You will have a 1-minute rest between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body, and adjust or stop as needed. We’ll conclude the class with a guided cool-down and stretching.

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

**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, 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 you find this lower body strength class enjoyable! You can discover more lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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