**Lower Body Strength Circuits Class**

This 45-minute class targets lower body strength through the use of a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. It features a guided warm-up and cool-down, and since there’s no jumping involved, you can easily adapt it by opting for a lighter weight if necessary. It serves as an excellent workout for individuals at any fitness level!

If you liked this session, don’t forget to explore the upper body version, which will be available 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 Overview:
We kick off with a guided warm-up concentrating on mobility and dynamic movements to generate heat in the body. Following that, we transition into two varying circuits of exercises.

– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.

Every exercise is carried out for 45 seconds, with 10 seconds allocated for rest or transition between them. Once you finish all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.

– **Circuit 1** is executed four times (twice for the right side, twice for the left).
– **Circuit 2** is carried out three times.

You’ll have a one-minute recovery period between the two circuits, but feel free to pause the video to take extra time if needed. Always pay attention to your body and adjust or stop as required.

We conclude the class with a guided cool-down and stretching routine.

### Workout Breakdown:

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

**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)

**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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