**Lower Body Strength Circuits Class**

This 45-minute lower body strength session aims to test your muscles using just one heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy adjustments such as using a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

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

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

### Class Format:
We start with a guided warm-up that emphasizes mobility, incorporating dynamic movements to increase body temperature. Next, we will engage in two distinct circuits of exercises.

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

Each exercise lasts for **45 seconds**, followed by **10 seconds** of rest or transition time. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.

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

Between the two circuits, you’ll have **1 minute** to recover. Feel free to pause the video and take additional time if required. Always gauge your body’s needs and adjust or stop as needed.

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

### Workout Overview:

– **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 with 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 enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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