**Lower Body Strength Circuits Class Overview**

This 45-minute session for lower body strength concentrates on enhancing power using one heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The class features a structured warm-up and cool-down and is designed to be low-impact with no jumps involved. It’s easily adaptable by modifying the weight, making it appropriate for all fitness levels.

If you like this class, don’t forget to explore the upper body variant, which will be accessible 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 warm-up concentrating on mobility, integrating dynamic movements to warm up the body. Following that, we’ll transition into two distinct circuits:

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

Each exercise is executed for 45 seconds, including 10 seconds of rest or transition time between movements. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.

– **Circuit 1** is completed four times (twice on each side).
– **Circuit 2** is completed three times.

Between the two circuits, a 1-minute recovery period will be provided. Feel free to pause the video and take your time if necessary. Always pay attention to your body and adjust or stop as needed.

We’ll conclude with a guided cool-down and stretch.

### Workout Breakdown:

**Warm-Up & Mobility**
– 01:44 – Warm-up begins

**Circuit Workout**
– 08:49 – 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)

**Cool Down & Stretch**
– 41:04 – Cool down begins

I hope you have a great time with this lower body strength class! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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