**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session aims to enhance power and stamina using just one heavy weight (a dumbbell or kettlebell) alongside an optional resistance band loop. The class features low-impact movements with no jumping, making it easily adjustable to fit your fitness level. As always, the session will include a guided warm-up and cool-down for a comprehensive workout experience. If you prefer a lighter session, just lower the weight you use. This class caters to all fitness levels!

If you like this class, don’t forget to explore the upper body counterpart, 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 Structure:
We will kick off with a warm-up centered around mobility, featuring dynamic movements to prepare your body for the workout. The main workout is divided into two circuits:

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

Each exercise is completed for 45 seconds, followed by 10 seconds of rest/transition time. After finishing all exercises in a circuit, there will be a 30-second rest before repeating the circuit.

– **Circuit 1**: You will perform four sets (two on the right side, two on the left).
– **Circuit 2**: You will complete three sets.

Between both circuits, there will be a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always listen to your body and feel free to modify or stop when needed.

We will conclude the class with a guided cool-down and stretching to aid muscle recovery.

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

**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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